The Mediterranean Eating Plan: Great Meals That are Great for You!

Easy to Enjoy!

It’s easy to enjoy the Mediterranean food plan. It is a healthy, abundant plan that you can enjoy with just a little smart shopping. When you go to the market, be sure to come home with a basket full of vegetables and fruits. Choose whole grain breads and pastas. Buy only a small amount of red meat, and be sure to have fish at least once a week. Twice is better. Be sure to prepare your fish in a healthy way. Avoid deep frying it or smothering it with saturated fats (like butter). Always cook with healthy fats like olive oil, walnut oil, and canola oil. Do your very best to ban hydrogenated and partially hydrogenated oils from your kitchen and your body!

Healthy & Delicious!

Tomatoes, Olives, and Feta Cheese Photographer: DinosG: everystockphoto.com Attribution License: stock.xchng Image License Agreement.
Tomatoes, Olives, and Feta Cheese Photographer: DinosG: everystockphoto.com Attribution License: stock.xchng Image License Agreement.

Full of Flavor & Variety!

Snack on Brazil nuts, walnuts, pecans, almonds, and others. Remember to add nuts to your salads and cereals. Choose natural peanut butter over the type that is made with hydrogenated oil.

Eat a wide variety of delicious whole fruits and vegetables every day. Ten servings a day is ideal. Keep sliced carrots, and celery in cold water in the fridge for fast snacking. A bowl of. apples, oranges and bananas gives you the very best in fast food! Fruit salads make great desserts. Remember to add nuts!  

Delicious Healthy Oils!

Use a just a bit of butter for flavor and use olive oil as your main oil. Try mixing melted butter with olive oil for a delicious topping for popcorn. Keep a container of olive oil in your refrigerator and spread it on whole grain breads instead of butter. Cook with canola, peanut oil, walnut oil or olive oil. Use olive oil in. salad dressings. When your whole grain pasta is done, drain it, rinse it with hot water and toss it in olive oil, garlic and green onions for a delicious side dish. Dip French bread in olive oil flavored with herbs and spices.

Limit the use of higher fat dairy products like whole or 2 percent milk, cheese. Add powdered milk, skim milk, and low-fat cheeses to your choices - especially for cooking. Explore interesting Mediterranean cheeses like Feta cheese. It is delicious and naturally low in fat. Substitute Neufchatel cheese for cream cheese. You will never know the difference.

Fresh, Healthy & Delicious!

Fresh smoked trout prepared to perfection. Photographer: T I M O E L L I O T T: everystockphoto.com Attribution License: http://creativecommons.org/licenses/by/2.5/
Fresh smoked trout prepared to perfection. Photographer: T I M O E L L I O T T: everystockphoto.com Attribution License: http://creativecommons.org/licenses/by/2.5/

Enjoy the Heart Healthy Goodness of Fresh Fish!

Whenever it is possible use fish and poultry instead of red meat. Use very little or no sausage, bacon and other high-fat processed meats. Remember to eat fish once or twice a week. Look for tuna, salmon, trout, mackerel and herring packed in water. They are delicious, healthy choices. It is quick, easy, and delicious to prepare grilled fish. You can also sauté fish in a little bit of olive oil. Avoid deep fried fish.   

Wine or Grape Juice Enhance Your Health!

If it's OK with your doctor, go ahead and have a six- ounce glass of red wine each day. If you prefer to avoid alcohol, try purple grape juice. This is just as healthy as wine. It is not the alcohol in red wine that gives you health benefits. It is a natural substance called resveratrol that is found in red and purple grapes, so delicious, natural grape juice will bring you all of the health benefits without the worries of alcohol.   

A Delicious, Enjoyable Plan For Life!

Once you have experienced the delicious, healthy, and fun food choices you will enjoy with the Mediterranean food plan, you will never turn back!

Copyright:SuzanneBennett:February 11, 2009

More by this Author


Comments 12 comments

Lisa HW profile image

Lisa HW 7 years ago from Massachusetts

Suzanne, good hub. I've always kind of naturally leaned toward a Mediterranean-type diet anyway; because, as you said, it's easy to enjoy. People (like me) who aren't particularly ones for meat or fish can substitute soy and/or or legumes.


justmesuzanne profile image

justmesuzanne 7 years ago from Texas Author

Yes! Great point! Thank you! :D


perfectweight profile image

perfectweight 7 years ago

I've heard great things about the Mediterranean eating plan. Thanks for giving us all the great information.


justmesuzanne profile image

justmesuzanne 7 years ago from Texas Author

My pleasure! I firmly believe that fitness & healthy and suffering & denial are mutually exclusive! :D


Mighty Mom profile image

Mighty Mom 7 years ago from Where Left is Right, CA

The best part = among very many wonderful pieces of advice = is that you call it an eating PLAN not a DIET. That makes all the difference Thanks for the reminder and great tips to eat healthy.


justmesuzanne profile image

justmesuzanne 7 years ago from Texas Author

That 4-letter "D" word is not in my vocabulary! You will not see it anywhere, in any of my writing, except in the pejorative! :D


Latrelle Ross 7 years ago

Another wonderful hub Suzanne :) I've always loved Mediterannean food. Feeling energized after eating is the key!


justmesuzanne profile image

justmesuzanne 7 years ago from Texas Author

Thanks Latrelle! :)


PaperNotes profile image

PaperNotes 5 years ago

I feel my mouth watering as I read through your hub, now I am hungry!


justmesuzanne profile image

justmesuzanne 5 years ago from Texas Author

I know! This is a fun plan to follow! :)


toknowinfo profile image

toknowinfo 5 years ago

Great hub and practical advice. In addition, people in the Mediterranean eat their biggest meal at lunch time instead of dinner. that also helps for a healthier eating lifestyle. Rated up and useful.


justmesuzanne profile image

justmesuzanne 5 years ago from Texas Author

Thanks! :)

    0 of 8192 characters used
    Post Comment

    No HTML is allowed in comments, but URLs will be hyperlinked. Comments are not for promoting your articles or other sites.


    Click to Rate This Article
    working