Dr. OZ also recommends the Mediterranean lifestyle. He suggests making easy swaps like using frozen veggies or buying nuts in bulk to allow you to eat nutritious and healthy foods without breaking the bank. He's even put together a fast and easy to follow shopping list to help people adopt this diet.
Even Rachael Ray grew up eating the Mediterranean way. She doesn't call it diet, a way of eating and living. "Just think-whole grains, olive oil (and the good fats provided by olives and nuts), legumes, greens, lots of garlic, herbs, seafood and fresh everything," Ray says.
How to Start
- Getting started with the healthy Mediterranean lifestyle is easy.
- Fruits and vegetables (raw and cooked) are eaten multiple times per day (5 to 8 servings per day). Go ahead, eat them. All day if you'd like. No one will stop you.
- Legumes, grains (whole) and nuts are also a regularly consumed on a daily basis.
Greens are your new best friend. Try different salad combinations with lower fat saturated cheeses. Feta, cottage and mozzarella are great choices. - Limit the amount of red meat and choose lean proteins (i.e. fish and poultry). Red meats should be limited to 1 to 2 per week.
- Olive oil is the main useable cooking oil. It is also great to add to your salad as a dressing.
- Replace your salt with fresh and tasty seasonings. Basil, garlic, onion, chives, sage, mint and thyme are just a few of the many that will add a flavor pop to your meal.
- Have a glass of wine. Don't feel guilty. So long as it is in moderation (one glass per day with your meal) alcohol consumption is encouraged.
Enjoy the flavor combinations. Your palate will be impressed and your heart will thank you.
More: Try These 2 Mediterranean Diet Recipes
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