Many people underestimate the power of small shifts in their daily diet and lifestyle habits. These changes can create meaningful improvements in your health in terms of achieving and maintaining a healthy weight, reducing risk for chronic disease, improving heart health, among other benefits.

The Mediterranean Diet History

The Mediterranean Diet (the “Med Way”) is a globally recognized dietary pattern rooted in science dating back to the 1950s.  Early research examined traditional eating habits across countries bordering the Mediterranean Sea, encompassing a variety of cultures, ethnicities, agricultural and geographical regions to better understand the impact on health and longevity.   Since then, the Mediterranean Diet has become one of the most studied and widely recognized eating patterns and is recommended by organizations such as the American Heart Association.

The Seven Simple Steps: Let’s Start With the Basics

Eating the “Med Way” can truly be simple, delicious, and SATISFYING!  Adding the tips below to your daily diet can easily be done overtime using some simple swaps!

1. Change Your Protein.  Add in more lean protein choices such as white poultry meat, seafood, beans, pulses and legumes. Greatly limit or eliminate processed meats.
2. Swap Your Fats.  Replace solid fats like butter with extra virgin olive oil when cooking.  Aim to consume at least 4 tablespoons of olive oil per day, while keeping within your calorie budget.
3. Eat More Vegetables. Get at least 3 servings (3 cups) of vegetables per day from a variety of colors, representing different parts of the plant (e.g. root, stem, leaves, etc.).
4. Eat More Fruit.  Choose at least 2 servings (2 cups) of fruits per day from a variety of colors.  Try enjoying a serving of fruit as a dessert after the evening meal!
5. Snack On Nuts and Seeds. Enjoy at least 3 ounces of nuts and seeds per week, avoiding candied, honey-roasted, and heavily salted products.
6. Make Your Grains Whole.  Choose whole grain foods to accompany meals and snacks, while in their most natural form. (E.g. brown rice, quinoa, whole grain couscous, whole wheat bread, popcorn.)
7. Rethink Your Sweets.  Limit your intake of high-sugar food and drinks to three or less times per week.

Can I do the Mediterranean Diet in Florida?  In the summer? 

You don’t need to live by the Mediterranean Sea to eat the “Med Way“. This eating pattern is not a specific cuisine or flavor profile—it’s a flexible, balanced approach to choosing fresh, flavorful foods that support your health.  Aim to shop at your local farmer’s market or grocery store to source minimally processesd foods!  The American Heart Association provides helpful tips to support choices between minimally and ultra- processed foods. To experiment with plant-forward, Florida-inspired recipes, check out Fresh from Florida.

Fill Your Grocery Cart “The Med Way” 

Where Do I Find More Information?

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Additional Resources: 

• “Introduction – 7 Simple Steps.” Med Instead of Meds, https://medinsteadofmeds.com/tips-and-tools/introduction-7-simple-steps/
  • “The Seven Simple Steps” tips are derived from the Med Instead of Meds curriculum developed by NC State University and NC Division of Public Health.
• Bach-Faig, A., E. M. Berry, D. Lairon et al. 2011. “Mediterranean Diet Pyramid Today: Science and Cultural Updates.” Public Health Nutr. 14 (12A): 2274–2284. doi:10.1017/S1368980011002515. Accessed 29 May 2026.
• American Heart Association. Can Processed Foods Be Part of a Healthy Diet? American Heart Association, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/processed-foods. Accessed 29 May 2026.
• Lim, Charissa, et al. 2024. The Mediterranean Diet: The Power of Food. University of Florida IFAS Extension, n.d., https://ask.ifas.ufl.edu/publication/FS399. Accessed 29 May 2026.

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