Make vegetables, fruits, whole grains, legumes, and nuts the foundation of your meals. Aim to fill at least half your plate with a variety of colorful, plant-based foods.
Olive oil is a key component of the Mediterranean diet, rich in monounsaturated fats and antioxidants.
Include fatty fish, such as salmon, mackerel, and sardines, in your diet at least twice a week. These fish are excellent sources of omega-3 fatty acids, which support heart and brain health.
Opt for lean protein sources, such as poultry, legumes, and plant-based proteins like tofu and tempeh. Limit red meat consumption and focus on a variety of protein options.
Greek-Mediterranean cuisine often features herbs like oregano, thyme, rosemary, and spices like cinnamon and cumin.
Incorporate Greek yogurt into your meals and snacks. It's rich in protein and probiotics, promoting gut health. Use it as a base for dips, in smoothies, or simply enjoy it with fresh fruit and honey.