How to Follow a Mediterranean Diet
The Mediterranean diet – commonly known as a Blue Zones diet – stems from research done on the diets people in countries like Italy and Greece follow. Compared to Americans, these people were found to be much healthier with a low risk of complications like heart disease. Following a Mediterranean diet is one of our favorite ways to stay healthy, and the blueprint for it is quite simple! Once you know how to follow a Mediterranean diet, it will feel like second nature straight away.
Our guide on how to follow a Mediterranean diet is just that; if you have other dietary restrictions, we recommend you prioritize those before adapting to these guidelines.
What to Eat
When shifting to a Mediterranean diet, start with prioritizing:
- Fruits and vegetables
- Herbs and spices
- Extra virgin olive oil
In moderation, you can enjoy poultry, eggs, cheese, yogurt, and red meat. A Mediterranean diet also includes making water your number one choice for beverages, in addition to coffee and tea. However, adding heavy cream and sugar to these drinks is a no-go.
What to Stay Away From
As with any diet, you should stay away from sugary beverages (including fruit juices), added sugars, and refined grains and oils as well as:
- Processed meats and other foods
- Foods labeled “low-fat” or “diet”
The Bottom Line
Choosing whole foods with single-ingredient labels is the best way to go when it comes to following a Mediterranean diet. At Sidewalk Chef Kitchen, we use clean, whole foods that are locally sourced to ensure you’re eating the cleanest meal possible. Some of our favorite foods to order include:
- Wild Salmon (always made grilled to order)
- Simply Delicious Tuna Salad Sandwich
- Eggplant Sandwich with Fresh Lettuce and Tomato
- Turkey or Grass-Fed Bison Chili over Basmati Rice
Check out our menu to see more of our fresh and healthy meals!
Want to learn more about how to follow a Mediterranean diet? Visit our friends at Healthline for a full guide.