Stay Healthy On A Budget With the Mediterranean Diet

If your reason for not eating right is it’s too expensive, that’s no longer a good excuse. If you plan ahead, you can eat super healthy at a reasonable price on a Mediterranean diet — all in your own home.

Story contributed by Vjollca Hysenlika

For centuries, Europeans have consumed Mediterranean food, and research shows it’s healthier than any other. According to the Patient UK Newspaper, researchers found death rates were lower in Greece and Southern Italy, most likely based on eating habits, while mortality rates were comparatively higher in the US and Finland.

This could be because the Mediterranean Diet is proven to reduce the likelihood of heart disease, cancer, Type 2 diabetes, Alzheimer’s disease, aging, and it can even drastically lower depression.

Fresh Produce-Photo by Vjollca Hysenlika

Through extensive research and personal experience (I was born and raised in the Mediterranean Basin) I can tell you… If you do your homework you can eat healthier without increasing your grocery bill. My mother’s delicious, healthy, and economical Mediterranean recipes have kept the family physically strong and fit. She continually encourages the method to my brother, sisters, and me—and we rigorously follow her advice because the food is delectable, and the results are incredible.

But how do you do it? Well, it’s really simple—just follow the steps below!


First step: Eat large quantities of vegetables, fruit, legumes, organic salads, fresh herbs, whole grains, and rich olive oil.

I highly recommend purchasing your groceries at your local farmer’s market. Everything is cheaper and fresher there. My mother always says “buy the seasonal products”. For instance, in the spring concentrate on the fruit of the forest (such as strawberries, blackberries, raspberries) cherries, fresh salads and herbs, and most of all, olive oil. She recommends rich olive oil…authentic Italian and Greek stores have the BEST olive oil–made in the Mediterranean Valleys. Besides vegetables, peppers and eggplants are keys to great health. Stuffed peppers and low-fat eggplant parmesan are just some of the delicious dishes you can cook.


Second step: Eat reasonable quantities of white meats, fish, nuts, low-fat dairy produce, and wine (with meals).


Fish and white meats (like poultry) are extremely important in Mediterranean cooking. Fish and poultry, each, should be eaten five to six times a week. Fish can be a little expensive, but I recommend buying affordable fish—Publix and Wal-Mart have great deals on seafood. Low-fat dairy is suggested daily—in small quantities. In addition, wine is essential to have on your dining table—I recommend 1-2 glasses per day. (One of the best parts of the Mediterranean diet!)


Third step: Consume low quantities of red meat, sweets and desserts.

Red meat should be served only once a week. Thin, well-cooked steak combined with fresh vegetables is the ideal. Sweets and desserts should be minimized to two times per week. On the other hand, non-rich desserts and fruity cakes are the healthiest ones. Since the fruit of the forest are in season—it is important you make your own fruity cakes. They are healthy, yet delicious!!

The Mediterranean diet has immense health benefits without sacrificing great taste. If Mediterranean food becomes your lifestyle—there’s a good chance you could live longer and keep your body medication free.

Stay tuned for another post on the low-cost, low-calorie Mediterranean diet recipes!

Source: Italia Living

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