Four Simple Ways To Start The Mediterranean Diet

It's easier and cheaper than it seems.

The Mediterranean diet is often considered expensive and complicated, but nutrition experts assure us that you can transition to it gradually without radically changing your usual diet, according to the magazine TIME.

Studies link this dietary pattern to a reduced risk of type 2 diabetes, stroke, cardiovascular disease, and certain types of cancer. It may also have a positive effect on cognitive health.

The diet is based on vegetables, fruits, whole grains, fish, and olive oil. Red meat, saturated fats, and alcohol should be consumed in small amounts.

The first simple step is not to shy away from frozen and canned fruits and vegetables. According to Boston University professor Joan Salge Blake, they can be just as nutritious as fresh produce, but they’re cheaper and have a longer shelf life.

“You don’t have to cook everything from scratch or buy only fresh produce,” the expert notes.

The same goes for fish. Frozen or canned tuna and salmon can be an affordable source of protein and healthy fats.

Nutritionists also recommend diversifying protein sources by adding eggs, beans, lentils, nuts, and seeds to your diet. For example, you can replace some of the meat in a familiar dish with legumes.

The main rule is not to try to change everything in a single day. Experts believe that “small, gradual changes” work better than abruptly giving up familiar foods.

Exercise is an important part of the Mediterranean lifestyle. Even regular, moderate physical activity, combined with dietary changes, can be the first step toward healthier habits.

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