Here’s how to adopt the Mediterranean diet, one of the healthiest and easiest in the world.

What if you adopted the Mediterranean diet in 2024? This diet protects the heart, brain and reduces the risk of cancer. The benefits of the diet continue to be praised by doctors. But how do we actually get started? Should you start every meal with a feta salad or drink liters of olive oil? Mariette Gerber, former researcher at the National Institute of Health and Medical Research (Inserm) and author of the book Health and the Everyday Mediterranean Diet (1), provides its keys to more sunshine and fewer unnecessary calories on our plates.

Fruits and vegetables at all meals

Plants are the basis of the Mediterranean diet and are therefore included in our daily menu. “We eat them raw and cooked. You can eat fruit, bread and dairy products for breakfast. For example, for lunch and dinner, you might prepare an appetizer consisting of cucumbers and tomatoes, then vegetables for organic whole grains for the main course. Raw vegetables provide vitamin C and prepare the stomach for good digestion,” explains the specialist.

The few “sunshine vegetables” available in our harsh climate are no excuse for neglecting the diet. “There is a misconception that there are only tomatoes and eggplants in the Mediterranean diet. In Greece, we also eat cabbage, leeks and turnips in winter,” Mariette Gerber recalls.

More fish than meat

“In Mediterranean countries, red meat is traditionally a holiday dish, it is not part of the daily diet. However, we eat a lot of fish,” emphasizes Mariette Gerber. The ideal? Eat it twice a week and choose sardines or mackerel. These are so-called “fatty” fish, lightly contaminated and rich in omega-3. For protein intake, replace meat with legumes.

Olive oil in all sauces

We choose it virgin or extra virgin and above all unrefined to take advantage of the fatty acids and natural antioxidants.

Not to industrial products

Who says the Mediterranean diet means fresh and unprocessed produce? So we eliminate all prepared foods and industrial sauces. “These products contain too many additives. In addition, when they remain in plastics for a long time, some substances end up on our plate,” says Mariette Gerber.

For a snack, rather than a cereal bar or chocolate, we prefer nuts such as walnuts, almonds or hazelnuts. They can also be eaten as a dessert.

The queen of Mediterranean tables and kitchens, olive oil is essential to reaping all the benefits of a healthy diet. “It has anti-inflammatory activity and prevents chronic diseases. We can use it raw or cooked to cook our vegetables, or even fry fish or vegetables,” says Mariette Gerber.

Homemade tomato sauce and herbs to enhance the flavor

To avoid cooking with butter, we rely on herbs, spices and even tomato sauce to spice up vegetable dishes. “This homemade sauce allows you to benefit from the antioxidant properties of tomatoes, but also use less fat in cooking. In addition to flavor, herbs and spices also provide micronutrients.

Make breakfast the most important meal

The Mediterranean diet is not just a list of foods to eat, but a part of the diet that dictates how we organize our menu throughout the day. “In Mediterranean countries, the most important meal is eaten in the afternoon. In the evening, you should eat lightly so as not to burden your stomach, being satisfied with soup and a vegetable dish. We will also keep animal proteins for lunch,” advises the specialist.

An appetizer/main course rather than a main course/dessert

When choosing your meal at a restaurant, we often vacillate between two general options: appetizer/main course or main course/dessert. To be compatible with the Mediterranean, it is better to prefer the first option. For Mariette Gerber, “a raw vegetable appetizer will keep you satisfied and prevent you from overeating later, while dessert is necessarily too sweet and fatty.”

Friendly meal

Unlike other weight loss diets, which can be isolating, the Mediterranean diet puts pleasure and celebration at the center of the meal. “In the Mediterranean, we cook together, we eat while talking, so we take our time,” explains Mariette Gerber.

(1) Mariette Gerber is the author Health and the Everyday Mediterranean Diet, Ed. Edisud, 10 euros.
Originally published in 2017, this article has been updated.