--- title: What To Eat on the Mediterranean Diet description: "If you’ve read up on the Mediterranean Diet in our last post, you might be ready to embrace this kind of eating plan in your own life. Essentially, the Mediterranean Diet is centred around plenty of fresh, seasonal and local wholefoods. It avoids processed foods, added sugar and refined grains and oils. Here’s a breakdown. Eat Me Fruit and veg: Try to eat veggies at every meal, and fruit once or twice a day.  Olive oil: The go-to fat of the Mediterranean Diet, you can cook with it, dress salads with it, drip bread in it, anything goes! Nuts and seeds: Full of protein and healthy fats, a handful of nuts and seeds are a great go-to snack and add crunch to any meal. Don’t overdo it though; they are very energy dense.  Legumes: Beans, peas, lentils, pulses make a great wholefood carb option. Wholegrains: Ditch the white bread and pasta and opt for wholegrain options – you can also try other wholegrains like quinoa, barley, brown rice and oats.  Fish and seafood: Eat around twice a week. Try oily fish like salmon, sardines, trout and mackerel for a healthy fat hit.  Eat Me in Moderation Red Meat and poultry: While the Mediterranean Diet is primarily plant-based, you can go the occasional high-quality, lean serve of red meat or chicken. Buy less, buy better.  Diary: Enjoy a serve of Greek yoghurt, your favourite cheese or milk a couple of times a week.  Wine: The Mediterranean Diet typically allows red wine in moderation – a glass or two every now and then is okay. Avoid Me Sugar: Anything with sugar as one of the primary ingredients should be avoided. Luckily, there’s Mediterranean Diet-friendly Lakanto Sugar Substitute for all your sweet treat needs! Processed meats: Salami and hot dogs are off the menu. Ultra-processed foods: General rule, if there’s an ingredient your grandma wouldn’t recognise, steer clear. Same goes for ‘diet’ or ‘low-fat’ anything.  Refined oils: Swap vegetable oils like canola, soybean and cottonseed for good ol’ olive wherever you can.  And Remember… The Mediterranean Diet is more of a way of life than a regimented diet plan. In addition to the eating right foods, you should try cooking from scratch wherever you can, exercising every day and embracing a positive food culture.  Sit down and relax when eating your meals, share your food experiences with loved ones, eat mindfully and, most importantly, enjoy!" image: https://blog.lakanto.com.au/hubfs/Imported_Blog_Media/Why-the-Mediterranean-Diet-Could-Save-Your-Life-722x406_e5fbb1a9-f2dc-4c90-9dec-672762a80489_345x345@2x-Oct-21-2021-07-10-14-77-AM.jpg --- August 31, 2023 # What To Eat on the Mediterranean Diet ![What To Eat on the Mediterranean Diet](https://blog.lakanto.com.au/hubfs/Imported_Blog_Media/Why-the-Mediterranean-Diet-Could-Save-Your-Life-722x406_e5fbb1a9-f2dc-4c90-9dec-672762a80489_345x345@2x-Oct-21-2021-07-10-14-77-AM.jpg) If you've already delved into our previous post about the Mediterranean Diet, you may be eager to adopt this nourishing eating plan for yourself. In essence, the Mediterranean Diet revolves around incorporating an abundance of fresh, locally sourced, and seasonal wholefoods into your meals. It steers clear of processed foods, added sugars, and refined grains and oils. Let's break it down further. Nourish Your Body Fruits and vegetables: Make it a goal to include vegetables in every meal and enjoy a serving of fruit once or twice a day. Olive oil: The Mediterranean Diet's preferred healthy fat, you can use it for cooking, dressing salads, or dipping bread – the possibilities are endless! Nuts and seeds: Packed with protein and healthy fats, a handful of nuts and seeds make for a satisfying snack and provide a delightful crunch to any dish. Just remember not to go overboard as they are calorie-dense. Legumes: Beans, peas, lentils, and pulses serve as excellent options for wholesome carbohydrate sources. Whole grains: Swap out white bread and pasta for wholegrain alternatives. You can also explore diverse options like quinoa, barley, brown rice, and oats. Fish and seafood: Aim to consume fish and seafood approximately twice a week. Consider indulging in oily fish such as salmon, sardines, trout, and mackerel for a healthy dose of essential fats. Moderation is Key Red meat and poultry: While the Mediterranean Diet primarily focuses on plant-based foods, you can occasionally enjoy a high-quality, lean serving of red meat or chicken. Remember, quality over quantity. Dairy: Treat yourself to a serving of Greek yogurt, your favorite cheese, or a glass of milk a couple of times a week. Wine: The Mediterranean Diet permits moderate consumption of red wine. So go ahead and savor a glass or two every now and then. Avoid These Sugar: Refrain from consuming products that contain sugar as one of the primary ingredients. Fortunately, there are alternatives available, such as the Mediterranean Diet-friendly Lakanto Sugar Substitute, to satisfy your sweet cravings. Processed meats: Salami and hot dogs should be excluded from your menu. Ultra-processed foods: As a general rule, steer clear of foods that contain ingredients your grandma wouldn't recognize. This also applies to anything labeled as "diet" or "low-fat". Refined oils: Whenever possible, replace vegetable oils like canola, soybean, and cottonseed with the classic and wholesome olive oil. And Always Remember... The Mediterranean Diet is not just a strict dietary plan – it's a way of life. In addition to nourishing your body with the right foods, try to embrace cooking from scratch whenever possible, incorporate daily exercise into your routine, and foster a positive food culture. Take the time to sit down, relax, and truly enjoy your meals. Share your food experiences with loved ones, practice mindful eating, and most importantly, savor each and every bite! [ Back to Articles ](https://blog.lakanto.com.au)