Adherence

Transferring the Mediterranean Diet to non-Mediterranean countries (like the US) requires specific behavioral and ingredient substitutions, particularly using olive oil as the main culinary fat and reducing red/processed meats.

To adopt the Mediterranean Diet in a non-Mediterranean setting like the US, start by swapping your cooking fat to extra-virgin olive oil. Replace red and processed meats with fish, legumes, or nuts. Swap sugary drinks for water or moderate wine with meals. Use whole grains instead of refined ones, and eat fresh fruit for dessert instead of sweets. These changes are affordable and can be adapted to local tastes.