Following the Italian Mediterranean Diet

The Mediterranean Diet is difficult to define because it is found in many different countries, meaning there are many eating styles that follow a general diet.  The Mediterranean Diet can be outlined by the following 9 components, which are written based on the MedDiet food pyramid.

1. An abundance of plant-based foods.

2. Emphasis on minimally processed fresh foods.

3. Olive oil is the principle fat.

4. Daily, but small amounts of dairy.

5. Fish, poultry, and eggs are consumed in low to moderate amounts.

6. Low intake of red meat.

7. Incorporate regular physical activity.

8. Drink wine in moderation.

9. Enjoy the food and share meals with others.

Now with an idea about what to eat to follow the Mediterranean Diet, you’re probably wondering “so… they eat everything plain!?” Absolutely not!  In addition to the nine components that what to eat, the Italian cuisine focuses on six main tasty flavors.  The flavors include garlic, onion, basil, rosemary, oregano, tomato, and olive oil.

Ok so you’re right, the Italian Mediterranean cuisine seems like it could be a lot of work, but thats why I’m here to help! Some of these guidelines are reasonable, but the idea of adhering to all nine can be overwhelming. I am a very busy person, so I understand that taking the time to find healthy recipes and preparing them is not always easy.  Below are a few recipes I recommend that represent the Mediterranean diet and incorporate Italian cuisine flavors!


Salmon Zucchini and Red Pepper Sauce

Incorporates fish (salmon), plant-based foods (red peppers, tomatoes, zucchini), Italian cuisine flavor (garlic) and olive oil.

Eggplant and Barley Salad

Incorporates plant-based foods (eggplant, zucchini, tomatoes), Italian cuisine flavors (garlic, onion) and olive oil.

Stuffed Chicken Thighs Braised in Tomato Sauce

Incorporates low intake of poultry (chicken thighs), plant based foods (spinach, tomatoes, fennel, shallots, carrots), italian cuisine flavors (onion, garlic, basil), and of course olive oil!

Remember, the only way to show off your cooking is to sit down and share meals with friends and family!



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