How Do I Start A Mediterranean Diet?

1. Use Olive Oil as Your Go-To Source of Fat

Olive oil is used as the primary source of added fat in the Mediterranean diet. Replacing saturated fats with olive oil (so for example drizzling olive oil on toast in place of butter) can have a positive effect on cholesterol levels. Cooking vegetables with olive oil also increases absorption of compounds known as carotenoids -yellow orange and red pigments – that have antioxidant effects in the body. 

If you can, choose an extra virgin olive oil (EVOO). This means the oils have been extracted without heat or solvents. EVOOs have the highest levels of polyphenols, compounds which are thought to be responsible for many of the health benefits linked with olive oil intake. European Regulation regards oils containing more than 250mg/kg as 'high' in polyphenols but bear in mind polyphenol content will decrease with age and storage.  

As well as using olive oil to cook with, try drizzling over toast, salads and yoghurt, or giving a swirl on top of soups.

Following a low FODMAP diet? Good news—olive oil, like all cooking oils, is naturally low in FODMAPs since it's made up of fats and no carbohydrates. For extra flavour, try garlic-infused olive oil. It's a great way to get that garlic taste without using actual garlic or onion, as FODMAPs don’t dissolve in oil.

2. Begin Your Dinner with a Veggie Starter

A Mediterranean style diet includes a few servings of vegetables at every meal. A great way to achieve this is to get into the habit of starting your evening meal with a veggie starter.

Keep it simple with a single vegetable like cherry tomatoes, sliced peppers, sautéed green beans, cucumber slices, or even half an avocado. Chop and eat as you cook, eat before your meal or as a side dish. Drizzle with extra virgin olive oil for taste and to help your body absorb fat soluble nutrients in the veggies.  

Following a low FODMAP diet? Some great low FODMAP options for a veggie starter include green beans (75 grams), carrot (a medium size), cucumber (about a thumb length) or green pepper (about half a pepper).

 3. Snack on a Handful of Nuts Every Day

Nuts are rich in healthy fats and fibre and contribute minerals like selenium (which supports immune function) and manganese (which plays a role in turning food into energy).

In the PREDIMED study (which compared the impact of a Mediterranean diet supplemented with nuts or olive oil with a lower fat control diet) the diet with nuts or olive oil reduced the risk of cardiovascular events like heart attack or stroke by 30% compared to the control diet.

A top tip is to toast nuts before eating, as this makes them super delicious.

Following a low FODMAP diet? Create a mix of pecans, brazil nuts, peanuts and walnuts which are low in FODMAPs. You can then dig into a handful daily. Love almonds? Stick to a 12g serving to keep it low FODMAP, or add them to other low FODMAP nuts.

4. Eat Fruit for Dessert

In the Mediterranean Diet pyramid (a visual guide to the Mediterranean Diet) fruit is served with every meal. Eating fruit as a dessert means you’ll always get a couple of servings in each day, also a delicious way to round off a meal.  

All types of fruit count! Try fresh, poached, or stewed fruit served alone, with a dollop of Greek yoghurt, or even a drizzle of olive oil for a Mediterranean twist. Don’t forget that frozen fruit is just as nutritious as fresh

Following a low FODMAP diet? Choose from blueberries (up to 125g) two kiwi fruit, a medium orange, or a medium firm banana. Other fruits can be included in smaller amounts - check the Monash app to find low FODMAP servings of your favourites.

5. Cook with Beans or Lentils A Few Times a Week

Beans and lentils are staples of many traditional Mediterranean dishes and are typically eaten daily. Dishes include pasta with beans, bulgar and lentil salad, tomato soup with lentils and rice.

Beans peas and lentils are high in plant protein, fibre, vitamins, minerals, and other beneficial compounds, so they have lots to offer in terms of health benefits.

Buy canned beans and chickpeas and add to salads, stews and curries. Brown and green lentils also make a great base for salads, split red lentils are brilliant for dahls and soups. Don't forget hummus makes a great snack or toast topper too.

Following a low FODMAP diet? Beans, peas and lentils are higher in FODMAPs, but you can still include them in small portions. They’re a great source of prebiotics which help nourish beneficial gut microbes, so they're well worth keeping in your diet. A low FODMAP serve is two tablespoons of canned and drained black beans, or a quarter cup of canned and drained lentils or chickpeas.

References

Flynn, M. M., Tierney, A., & Itsiopoulos, C. (2023). Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet? A Narrative Review. Nutrients, 15(13), 1–26. https://doi.org/10.3390/nu15132916

Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M.-I., Corella, D., Arós, F., Gómez-Gracia, E., Ruiz-Gutiérrez, V., Fiol, M., Lapetra, J., Lamuela-Raventos, R. M., Serra-Majem, L., Pintó, X., Basora, J., Muñoz, M. A., Sorlí, J. V., Martínez, J. A., Fitó, M., Gea, A., … Martínez-González, M. A. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine, 378(25), 1–14. https://doi.org/10.1056/nejmoa1800389

Serra-Majem, L., Tomaino, L., Dernini, S., Berry, E. M., Lairon, D., de la Cruz, J. N., Bach-Faig, A., Donini, L. M., Medina, F. X., Belahsen, R., Piscopo, S., Capone, R., Aranceta-Bartrina, J., Vecchia, C. La, & Trichopoulou, A. (2020). Updating the mediterranean diet pyramid towards sustainability: Focus on environmental concerns. International Journal of Environmental Research and Public Health, 17(23), 1–20. https://doi.org/10.3390/ijerph17238758