A Week of Mediterranean Eating

The basics

Olive oil, vegetables, legumes, whole grains, fish, nuts and herbs form the foundation. Red meat and sweets are occasional.

Easy swaps

Butter becomes olive oil. White bread becomes whole grain. Snacks become a handful of nuts and fruit.

Eat slowly, together

Part of the tradition is sharing meals without rushing — which naturally helps with portion control.

Key takeaways

• Plants and healthy fats first
• Fish twice a week
• Enjoy meals mindfully

This article is for general information and is not a substitute for professional medical advice.