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How to Get Started on the Mediterranean Diet

Recipe and photo by Laura Davidson

Inspired by the eating habits of Greece, Southern Italy, and Spain in the 1940s and ’50s, the Mediterranean diet is a delicious, low-carb way to inspire healthy eating habits. Focusing on eating more fruits and vegetables, whole grains, legumes, and nuts, the diet incorporates fish at least twice a week. Research has shown that individuals who follow a Mediterranean diet have a reduced risk of heart disease; lower blood pressure; reduced risk of prostate, breast, and colorectal cancer; improved cognition; and lower rates of obesity.

Did you know…?

  • Americans are only eating about a quarter of the two to three weekly seafood servings recommended by the American Heart Association and Dietary Guidelines for Americans.
  • The Mediterranean diet has been consistently ranked as one of the best diets by a panel of 23 health and nutrition experts for the last nine years.

Think you need to stick with just fresh fish? Think again. Just head to the canned seafood aisle of your grocery store and pick up Portofino tuna in extra virgin olive oil. It’s ready to eat and easy to add to any meal or snack. At Portofino, the lineup of Italian-style tuna is made with just three simple ingredients: wild-caught, hand-selected tuna, extra virgin olive oil, and a touch of sea salt. Portofino tuna is the centerpiece to any Mediterranean-inspired diet. Available in yellowfin and albacore in easy-open cans and tear-open pouches, the tuna is perfectly paired with crostini, salads, sandwiches, and pasta dishes, or it can be enjoyed straight from the can or pouch. All of Portofino’s products are soy-free, gluten-free, wild-caught, and dolphin-safe. Taste the difference for yourself.

3 Mediterranean Diet Tips

1. Bye, bye butter. Swap out butter with healthier fats like olive oil and canola oil.

2.  Switch up a salad. Salads are the easiest way to include your daily recommended foods. Try mixing tuna, lettuce, veggies, a drizzle of balsamic vinegar, and chopped nuts for a delicious example.

3. Bring your own snacks. Want to avoid temptation? Carry a few diet-friendly munchies to work or volunteer to prepare party snacks yourself.

For more information, visit portofinotuna.com or follow @portofinotuna on Instagram.