Make an easy transition to a Mediterranean style of eating with these simple steps.

If you’ve talked with your dietitian about adopting an anti-inflammatory, Mediterranean-style diet, but aren’t sure where to start—these simple tips can help you focus your new eating plan in the right direction. 

  1. Top your bowl of cereal or yogurt with fresh fruit.
  2. Snack on homemade trail mix made with dried fruits, nuts, and seeds.
  3. Dip sliced raw veggies in hummus, tzatziki, or baba ghanoush.
  4. Sprinkle nuts or seeds on top of your salad; and dress it with a drizzle of extra virgin olive oil.
  5. Sneak chopped veggies to soups, chilis, and casseroles.
  6. Up your side dish game by adding slivered almonds to sautéed veggies.
  7. Add beans or peas into a brown rice dish.
  8. Skip butter and use olive oil instead—for cooking or dipping bread.
  9. Trade in steak night and opt for fatty fish, like salmon, trout, or sardines instead.
  10. Try meatless Mondays—create dishes around beans, which are low-fat sources of protein, fiber, and carbs.
  11. Upgrade white rice to brown rice, farro, or quinoa, and make it in batches so you have it on hand for quick and easy meals.
  12. Swap regular pasta and white bread for whole-wheat varieties.
  13. Experiment with cooking methods—try sautéing, steaming, simmering, and grilling.
  14. Trade in your salt shaker in favor of fresh or dried spices and herbs, like basil, nutmeg, oregano, parsley, and rosemary.
  15. Use citrus as a seasoning—add a fresh squeeze of lemon to your dishes.
  16. Keep dessert simple—small portions of fruit and cheese, dark chocolate with low- or non-fat dairy, sorbet, or gelato all make excellent choices.
  17. Wash it all down with a glass of red wine.
  18. Sit back, relax, and enjoy your meals with friends, family, and loved ones!