Introduction

The Mediterranean diet is a popular one due to its many health benefits. This diet emphasizes eating fresh, wholesome foods that are similar to what people in Mediterranean countries like Italy and Greece traditionally eat.

What is the Mediterranean Diet?

The Mediterranean diet is based on the traditional eating patterns of people living near the Mediterranean Sea. It focuses on eating plenty of fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, herbs, spices, and seafood. The diet limits unhealthy fats like saturated and trans fats, and foods with added sugars. Red meat is eaten only occasionally. Wine is consumed moderately with meals.

The Mediterranean diet encourages:

• Eating plenty of vegetables, fruits, whole grains, beans, nuts and seeds
• Replacing butter with healthy fats like olive oil
• Eating fish and poultry at least twice a week
• Having moderate portions of cheese and yogurt
• Limiting red meat to only a few times a month
• Drinking red wine in moderation (optional)

Research has found that following this diet can promote heart health, aid in weight loss, and lower risk for diabetes, cognitive decline, and some cancers. The diet is associated with a longer lifespan and lower rates of chronic disease.

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Mediterranean Diet Foods

Here are some of the key foods that are emphasized on the Mediterranean diet:

Fruits and Vegetables

Aim for 7-10 servings per day of fruits and vegetables, particularly deeply colored produce like tomatoes, leafy greens, eggplants, carrots, and berries. Get your fruit from whole fruits rather than juice.

Whole Grains

Choose whole grain breads, cereals, rice, pasta and crackers. Opt for 100% whole wheat or other whole grains as the first ingredient. Limit refined grains.  You may enjoy this read:  The Importance of Fiber and the Best High Fiber Foods.

Healthy Fats

Use extra virgin olive oil as your main cooking oil and drizzle it over salads, veggies and bread. Nuts, seeds and avocados also provide healthy fats.

Herbs and Spices

Season foods with herbs like basil, oregano, rosemary, dill, mint and spices like garlic, pepper, cinnamon instead of salt.

Legumes

Eat beans, peas, lentils, peanuts and chickpeas often. They are excellent sources of fiber and protein.

Seafood

Aim for at least two 3.5 oz servings of fatty fish like salmon, mackerel, sardines and trout each week. Shellfish like mussels and shrimp are also great choices.

Dairy

Consume low-fat Greek yogurt, small amounts of cheese and milk in moderation. Limit to 1-2 servings per day.

Poultry and Eggs

Choose chicken, turkey and eggs over red meat. Limit eggs to 3-4 per week including those used in cooking and baking.

Red Meat and Sweets

Limit red meat to only a few times per month. Avoid processed meats like bacon, sausage and deli meats. Sweets should be eaten infrequently in small portions.

Water

Stay well hydrated by drinking water throughout the day. Limit sugary beverages and drink alcohol moderately, if at all.

Benefits of the Mediterranean Diet

Many studies have found that following the Mediterranean diet provides impressive health benefits:

• Heart Health – The diet has been shown to improve heart health by lowering “bad” LDL cholesterol levels, blood pressure, and triglycerides. The risk for heart disease and stroke are reduced.
• Diabetes Prevention – With its emphasis on fruits, veggies, whole grains and healthy fats, the Mediterranean diet lowers risk for developing type 2 diabetes.
• Weight Loss – The diet is associated with better weight loss and less abdominal fat than low-fat diets. However, portion control is still important.
• Brain Health – The diet may prevent cognitive decline, Alzheimer’s disease and dementia.
• Cancer Prevention – Eating Mediterranean diet foods is linked to reduced risk of colon, breast and other cancers.
• Longevity – Studies show people who follow the Mediterranean diet have higher life expectancy and lower mortality rates.

In addition to these impressive benefits, the diet is praised for being flexible, sustainable and easy to follow. Meals are flavorful and satiating.

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Sample Mediterranean Diet Weekly Meal Plan

Here is a sample weekly meal plan to give you ideas for eating the Mediterranean way:

Monday

Breakfast: Greek yogurt with berries and almonds. Coffee or tea.

Lunch: Tuna salad whole grain wrap. Veggies and hummus. Fruit salad.

Dinner: Chicken skewers with peppers and onions. Brown rice. Green salad.

Tuesday

Breakfast: Oatmeal with walnuts and fruit. Coffee or tea.

Lunch: Lentil vegetable soup. Whole grain bread. Fruit.

Dinner: Baked salmon with lemon. Roasted potatoes and broccoli. Glass of wine (optional).

Wednesday

Breakfast: Whole grain toast with avocado and tomato. Coffee or tea.

Lunch: Mediterranean chickpea salad. Whole grain crackers.

Dinner: Turkey meatballs with marinara sauce. Spaghetti squash. Steamed spinach.

Thursday

Breakfast: Plain Greek yogurt with berries and seeds. Coffee or tea.

Lunch: Grilled chicken sandwich on whole grain bread. Carrot sticks.

Dinner: Sheet pan roasted vegetables. Baked cod. Brown rice.

Friday

Breakfast: Whole grain cereal with milk and banana. Coffee or tea.

Lunch: Hummus and veggie whole grain wrap. Fruit salad.

Dinner: Grilled shrimp kabobs. Couscous salad. Roasted broccoli.

Saturday

Breakfast: Veggie omelet. Whole grain toast. Coffee or tea.

Lunch: Tuna and white bean salad. Whole grain crackers.

Dinner: Chicken fajitas with peppers and onions. Brown rice. Salad.

Sunday

Breakfast: Oatmeal with berries and pecans. Coffee or tea.

Lunch: Mediterranean quinoa salad. Whole grain pita.

Dinner: Veggie and chickpea curry with brown rice. Fresh fruit.

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Tips for Success on the Mediterranean Diet

• Stock up on Mediterranean diet staple foods like olive oil, whole grains, beans, nuts, seeds, fruits, vegetables, herbs and spices.
• Cook at home often so you know exactly what’s in your food.
• Focus on simple, fresh, minimally processed ingredients. Read labels.
• Don’t drink your calories. Stick to water and limit sugary beverages.
• Make vegetables, fruits, whole grains and beans the stars of your meals.
• Limit unhealthy fats and reduce added sugar and salt.
• Slow down and savor meals. Don’t eat mindlessly in front of the TV.
• Exercise regularly in addition to your diet for optimal health.
• Allow occasional indulgences like dessert in moderation. Don’t deprive yourself.

Sticking to the Mediterranean diet does not have to be complicated! Basically, focus on whole foods like produce, healthy fats, fish, whole grains and smart portion sizes.

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Conclusion

The Mediterranean diet is one of the healthiest eating patterns you can follow, offering an array of benefits for your heart, brain, weight and more. This diet is easy to customize based on your food preferences and takes the guesswork out of eating well. Try following the Mediterranean diet’s guiding principles and enjoy its delicious, fresh foods for better overall health.

Have you tried the Mediterranean diet? What are your favorite Mediterranean recipes or go-to meals? Share your experiences, ask questions or offer tips in the comments below!

Frequently Asked Questions About the Mediterranean Diet

What are the basic principles of the Mediterranean diet?

The Mediterranean diet focuses on eating plenty of fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, herbs, spices, and seafood. It limits unhealthy fats, red meat, sweets, and sugary drinks. Meals center around plant-based foods with moderate portions of fish, poultry, dairy and eggs. Red wine is consumed in moderation.

What are the health benefits?

The Mediterranean diet is associated with better heart health, weight loss, diabetes prevention, cognitive function and cancer prevention. It may also promote longevity and lower risk of chronic disease.

What can you eat on the Mediterranean diet?

You can eat lots of fruits, vegetables, whole grains, nuts, beans, legumes, herbs, spices, seafood, extra virgin olive oil, yogurt, eggs, poultry, cheese and red wine in moderation.

What should you limit on the Mediterranean diet?

Limit red meat to only occasionally, avoid processed meats and sweets, reduce salty foods, limit sugary beverages and drink alcohol in moderation if at all. Be mindful of overdoing unhealthy fats.

Is pasta part of the Mediterranean diet?

Yes, pasta is consumed in moderation on the Mediterranean diet, typically whole grain or high-fiber varieties. Portion sizes of pasta tend to be smaller than in the standard American diet.

Do you have to drink wine as part of the Mediterranean diet?

No, wine is optional on the Mediterranean diet. If you do drink, aim for 1 glass per day for women and 1-2 glasses per day for men, with meals. Always drink responsibly.

What should you drink on the Mediterranean diet?

Focus on drinking water as your primary beverage. Other good options include unsweetened tea, coffee, sparkling water, wine in moderation, and plant-based milks. Limit sugary drinks.

Is Mediterranean diet good for diabetics?

Yes, the Mediterranean diet is an excellent eating pattern for diabetics due to its emphasis on fruits, veggies, whole grains and healthy fats. It can help improve blood sugar control. Focus on low-GI foods.