What is the Mediterranean diet?
The Mediterranean diet originated from the dining habits of those who live in countries surrounding the Mediterranean Sea, including Greece, Italy, Spain and France. It does not involve any strict rules or restrictions, but instead emphasizes healthy fats and plant-based recipes with a moderate amount of dairy and minimal amounts of red meat, processed foods and added sugar.
More of a lifestyle approach than a restrictive weight-loss plan, this balanced and sustainable way of eating does not require you to meticulously track calories or eliminate any of your favorite foods or beverages (red wine included!). In addition to encouraging healthy eating, the Mediterranean diet also emphasizes incorporating daily physical activity into your routine.
Mediterranean diet health benefits
Reduced risk of heart disease. Heart-healthy, omega-3 rich fish is emphasized over red meat, which is higher in saturated fat. According to the American Heart Association, consuming fish at least twice a week can decrease the risk of heart disease and stroke. Additionally, low-sodium diets, such as the Mediterranean diet, can help to prevent and/or control high blood pressure.
Reduced risk of stroke. the Mediterranean diet may help to reduce bad (LDL) cholesterol, which is associated with an increased risk of a stroke. The diet encourages healthy fats, such as olive oil, which is rich in monounsaturated fat and associated with lowering bad cholesterol (LDL). The diet discourages consuming saturated fats, such as butter and margarine, which can raise LDL.
Decreased risk of type II diabetes. Research shows that following the Mediterranean diet can be helpful in preventing and managing type II diabetes because it may improve insulin sensitivity and overall gut bacteria, due to being high in fiber and anti-inflammatory foods and lower in added sugars, refined grains and non-starchy vegetables.
Cognitive decline prevention. The diet emphasizes eating plant-based foods that are naturally rich in vitamins, minerals, antioxidants and fiber, such as vegetables, grains, nuts, seeds, legumes and fruits. According to certain studies, following this type of diet may also slow the progression of Alzheimer's disease and can help to reduce the risk of dementia.
Weight management. A recent study found that following the Mediterranean diet may lead to a reduced risk of obesity and may help prevent weight gain and reduce the risk of increased weight circumference.
Reduced risk of overall mortality. Studies show that overall mortality risk is decreased when the Mediterranean diet is combined with physical activity
the Mediterranean Diet is a heart-healthy, well-balanced way of eating that prioritizes vegetables, fruits, whole grains, legumes, lean proteins (particularly from fish), and good fats from things like extra virgin olive oil and nuts.
What do you eat on the Mediterranean diet?
Here are the quick basics of what you should be consuming when following the Mediterranean way of eating:
Eat MORE plant-based foods (daily) – Vegetables, whole grains, beans, legumes, herbs, and good extra virgin olive oil. Aim to eat these daily.
Eat SOME seafood and omega-3-rich foods (2 to 3 times per week) – Fish (preferably fatty fish like salmon and mackerel, but you can use white fish varieties as well), nuts, and seeds. If it works for you, try to eat these 2 to 3 times a week.
Eat SOME poultry, eggs, and dairy (1 to 2 times per week).
Eat LESS red meats and sweets. These should be enjoyed sparingly. And it’s important to remember that it is not just about the frequency but also the amount. When the craving hits for those baked meatballs or rack of lamb
Have a glass of red wine once in a while.
Avoid highly processed foods.
Mediterranean diet shopping list for you
Good quality extra virgin olive oil
Legumes such as beans, chickpeas, and lentils (both dry and canned)
Pastas and grains including rice (brown rice), quinoa, farro, barley, bulgur, and couscous.
Nuts, seeds, and dried fruits such as walnuts, almonds, hazelnuts, pistachios, sesame seeds. Nuts pack some good flavor and can add crunch and nutrition to your meals. They're also satisfying snacks!
Dried herbs and spices. One of the joys of eating the Mediterranean way is that you can add layers of flavor using all-natural herbs and spices that elevate your meals while adding nutrition as well.
Canned tomatoes.
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