{
  "id": 4672470,
  "title": "4 Easy Ways to Start the Mediterranean Diet",
  "url": "https://urgent.news/2026/08/31/4-easy-ways-to-start-the-mediterranean-diet",
  "topic": "culture",
  "section": "Culture",
  "published": "2026-08-31T16:16:07.000Z",
  "source": {
    "name": "Time",
    "slug": "time",
    "url": "https://time.com/article/2026/08/31/how-to-start-mediterranean-diet/"
  },
  "original_language": "en",
  "account": "The Mediterranean diet is a well-researched and widely recommended eating plan that promotes weight loss, heart health, and overall improved health outcomes. Despite its health benefits, some people believe that the diet is expensive and difficult to follow. Joan Saldge Blake, a clinical professor of nutrition and host of the podcast Spot On!, asserts that the Mediterranean diet can be both affordable and easy to follow.\n\nKey components of the Mediterranean diet include consuming more vegetables, whole grains, fish, and olive oil, while limiting red meat and saturated fats. Physical and social activity are also essential aspects of this lifestyle. Experts advise taking small, manageable steps to adopt the Mediterranean diet, emphasizing that perfection is not necessary.\n\nOne suggestion is to incorporate frozen and canned produce into your diet. Blake explains that frozen and canned fruits and vegetables are often more affordable, have a longer shelf life, and require less preparation time than fresh produce. Similarly, seafood can also be purchased frozen or in canned form, which can be more cost-effective than buying fresh options. These convenient options can help ensure that you always have healthy produce on hand without the need for frequent supermarket trips.\n\nDiversifying protein sources is another key aspect of the Mediterranean diet. While animal proteins are still encouraged, the diet also promotes plant-based protein sources like beans, lentils, tofu, and nuts. This flexibility allows for more variety in meals and can help reduce costs, as plant-based proteins are often more budget-friendly than meat. By incorporating leaner cuts of meat and healthier cooking methods, such as baking, grilling, or steaming, you can further enhance the nutritional value of your meals while keeping costs down.\n\nLastly, experts recommend taking small, gradual steps when transitioning to the Mediterranean diet. Rather than making drastic changes overnight, focus on making one small change at a time, such as opting for baked or grilled proteins, choosing whole grains, or incorporating more plant-based proteins into your diet. This approach allows for a more sustainable and manageable transition to the Mediterranean lifestyle, promoting long-term success in adopting healthier eating habits.",
  "summary": "The Mediterranean diet is simpler and less expensive than you think.",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}