It's great that you have chosen to explore the Mediterranean cuisine. Please keep in mind that there are different types of Mediterranean diets and not all of them are healthy. Always remember that the key is in moderation and don't go overboard with the portion size. If you are looking to eat healthier then you may want to try Sicilian and Greek foods. There are a few other countries that you may be able to ideas from, but the ingredients may be hard to find; just an idea. Speaking in general, the Mediterranean diet consist of lots of green veggies, some are eaten raw and others are cooked. Olives are great for you too. You can purchase Sicilian, Spanish, or Greek olives from any major grocery store or if you have a specialty deli near by. Salads are a wonderful addition to a meal or by themselves. You should use mixed greens (Spring Mix) with salad dressings that have an olive oil or vinegar base. Nuts are quite common, but a little expensive. As far as meat goes, seafood is the best. red meat is rarely eaten (in the Mediterranean diet), though lamb is usually consumed 1-2 times a month. Chicken is eaten, but it is also rare. Now, I am not saying that they don't eat beef or chicken... because they do, just not as often as some may think. Fish is eaten more frequently, 2-3 times a week. This could include cooked or raw and certain sea vegetables are eaten along with crab, shrimp, etc... Goat cheeses are very popular and good for you. I personally like cheese made from goat's or sheep's milk rather than cow's milk, but there are a few exceptions. Fruit, veggies, nuts, and cheeses are eaten daily in large quantities. I would go easy on the cheese, small amounts. A lot of grains are eaten, but depending on what type of meal you're eating, what your health concerns are, and whatever other factors that may come into play. Pastas play a big part in the diet too. Red wine is consumed as well, this is good for you, just not in large volume (3-4 glasses per week on average) The nice thing about the Mediterranean diet is that you are able to choose from so many different types of healthier foods. Some of the best food I have ever eaten was in Greece; absolutely wonderful. Just remember that you can make you own menu by combining different styles of food. That's what I love about the Mediterranean, they use almost the same ingredients; spices vary on occasion. Please note that these are from my personal experiences as a traveler and a chef, but there is plenty of resources which you can use to help you in you quest for better food. If you would like help with any recipes please feel free to ask. I wish you the best!
