According to studies, the Mediterranean way of eating, which focuses on incorporating fresh fruits and veggies, whole grains, legumes, fish, and olive oil, offers numerous health benefits, including reduced chances of developing heart disease, diabetes, certain cancers, and weight loss. Additionally, since it allows for a wide range of flavorful foods, it is simple to maintain without needing to keep track of calories.
Abundant in savory elements such as fruits, vegetables, whole grains, and fats that are beneficial for the heart, the Mediterranean diet is both delectable and nourishing. Furthermore, it is linked to numerous advantages and could facilitate cognitive processes, encourage cardiovascular wellness, stabilize blood glucose levels, among other benefits.
While specific guidelines for adhering to the Mediterranean diet don’t exist, there exist numerous general directions that can be used to integrate the principles of the diet into your everyday life.
Mediterranean Diet
The Mediterranean diet is a well-known healthy eating pattern that has been in existence for many years. In fact, it was first identified by an American researcher named Ancel Keys, Ph.D., in the 1950s. Keys found that residents of southern Italy and Greece who followed this diet had a lower risk of heart disease due to specific foods consumed in the region.
Throughout time, the Mediterranean diet has been transformed by licensed dietitians and culinary writers into an accessible and in-demand method of nourishment. The American Heart Association and the 2020-2025 Dietary Guidelines for Americans have shown support for the Mediterranean diet, recognizing its potential to mitigate the risks of heart disease and stroke, along with various other health conditions.
This diet does not follow a rigid set of guidelines and does not necessitate counting calories or measuring portions. Rather, it focuses on the significance of consuming unprocessed fruits, vegetables, nuts, legumes, and whole grains, in addition to lean meats, fish, extra-virgin olive oil, and moderate amounts of red wine. In addition, it promotes the restriction of dairy, processed foods, red meat, and sweets.
The Mediterranean diet’s popularity endures due to its simplicity and ability to promote excellent health and longevity.
According to Elizabeth Ward, a registered dietitian based in Boston and former spokesperson for the Academy of Nutrition and Dietetics, the Mediterranean diet could potentially prevent weight gain, type 2 diabetes, heart disease, certain cancers, and maintain cognitive function as well as improve gut health among other advantages. Ward is also a coauthor of The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health and Happiness.
- Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
- Eat in moderation: poultry, eggs, cheese, and yogurt
- Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods
The Mediterranean Diet Food List
Fortunately, it is not difficult to find foods that are part of the Mediterranean diet, and they are typically fresh. According to Ward, “The Mediterranean diet is abundant in fiber, vitamins, minerals, and phytonutrients, which are natural plant substances that offer protective benefits,” due to its reliance on plant-based foods that are minimally processed. Below is a compilation of food items that are approved in the Mediterranean diet, along with the advantages they offer for your well-being.
Vegetables and Fruit
An article in Nutrients from 2017 states that the consumption of a substantial amount of vegetables can aid in the prevention of cardiovascular disease. Additionally, a study published in the Journal of the American Dietetic Association suggests that a dietary regimen composed primarily of fruits and vegetables can prevent certain types of cancer.
Legumes and Whole Grains
Beans, including lentils, aid in controlling blood sugar levels, possess possible anti-cancer properties and are great sources of protein, fiber, B vitamins, iron, and other nutrients. On the other hand, whole grains are loaded with minerals, phytochemicals, and fiber, which decrease the chances of developing heart disease, diabetes and cancer.
Olive Oil and Nuts
Extra-virgin olive oil is a crucial component of the Mediterranean diet, as it is an unsaturated fat that has been shown to decrease the risk of stroke and heart attack, as well as lower blood pressure.
Nutrient powerhouses are what nuts are, owing to their content of unsaturated fat, protein, fiber, and B vitamins. Magnesium is present in most nuts, which is essential in maintaining healthy blood sugar and blood pressure and promoting bone strength, in addition to other benefits. Furthermore, alpha-linoleic acid, a vital omega-3 fatty acid that has been shown to lower the risk of coronary heart disease, is found specifically in walnuts.
Fish
The Mediterranean diet emphasizes the consumption of fish as a preferred meat source over others.
According to Ward, seafood such as fish and shellfish are rich in high-quality protein, omega-3 fatty acids that support heart and brain health and aid in combating chronic inflammation, as well as various minerals and vitamins, such as vitamin D and selenium. While salmon and other coldwater fish contain higher amounts of beneficial fats than those found in warmer-water fish, all seafood still provides some omega-3s.
Red Wine and Dairy in Moderation
According to Ward, this diet suggests consuming small portions of wine during meals, but it is not mandatory if you are not already accustomed to it. The crucial aspect of this suggestion is the word “small.”
According to the American Heart Association, women should limit themselves to a 5-ounce glass of wine per day while men can have up to two glasses. Although some studies indicate that wine, specifically red wine due to its abundance of phytonutrients, may have positive effects on the heart, the outcomes remain uncertain.
At the same time, the intake of eggs, cheese, and yogurt is endorsed in regulation through the Mediterranean diet, which is rich in nutrients like calcium, phosphorus, protein, vitamins A and D, and saturated fat.
Moderation is essential in this diet, and measuring portions is not required. Ward highlights the significance of the overall eating pattern and cautions against relying solely on individual components, such as olive oil. You cannot overindulge in olive oil, feta cheese, or nuts and expect to improve your health.
Sweets and Meat on Rare Occasions
Consume sweets and meat in moderation if following the Mediterranean diet. Steer clear of unhealthy snacks or pre-packaged items that have excessive amounts of sugar, saturated fat, or sodium and lack beneficial nutrients.
If you want to adhere to the Mediterranean diet, it is advisable to restrict your intake of processed foods and ingredients.
- Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods
- Refined grains: white bread, pasta, tortillas, chips, crackers
- Trans fats: found in margarine, fried foods, and other processed foods
- Refined oils: soybean oil, canola oil, cottonseed oil, grapeseed oil
- Processed meat: processed sausages, hot dogs, deli meats, beef jerky
- Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars
Beverages
When following a Mediterranean diet, it is recommended to primarily drink water while also consuming a moderate amount of red wine, typically one glass daily.
It is entirely up to individuals whether they choose to consume wine, but certain individuals such as pregnant women, those who struggle with moderate drinking, or those taking medication that may react with alcohol, should refrain from doing so.
As part of the Mediterranean diet, coffee and tea can be healthy drink options, but it is important to be cautious about adding excessive sugar or cream.
It’s advisable to restrict your intake of sugary drinks like soda or sweet tea as they contain high amounts of added sugar. Fruit juice can be consumed in limited portions, but opting for whole fruits is a healthier choice since it provides fiber.
There are numerous healthy snack choices available on the Mediterranean diet if you experience hunger pangs in between meals. Consider the following suggestions as a starting point:
The Mediterranean diet encompasses a wide range of restaurant meals that include whole grains, vegetables, legumes, seafood, and healthy fats. It is important to enjoy your meal and share it with good company, so pick something that appeals to you.
To modify meals when dining out, take note of these pointers:
- Choose fish or seafood as your main dish.
- Ask the server if your food can be cooked in extra virgin olive oil.
- Choose whole grain bread, with olive oil instead of butter.
- Add vegetables to your order.
These restaurant healthy eating tips could also prove to be advantageous.
A Mediterranean diet menu for a week is provided below as an example. You are welcome to modify the amount and type of food to suit your personal needs and tastes, and include snacks if desired.
Monday
- Breakfast: Greek yogurt with strawberries and chia seeds
- Lunch: a whole grain sandwich with hummus and vegetables
- Dinner: a tuna salad with greens and olive oil, as well as a fruit salad
Tuesday
- Breakfast: oatmeal with blueberries
- Lunch: caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
- Dinner: a salad with tomatoes, olives, cucumbers, farro, grilled chicken, and feta cheese
Wednesday
- Breakfast: an omelet with mushrooms, tomatoes, and onions
- Lunch: a whole grain sandwich with cheese and fresh vegetables
- Dinner: Mediterranean lasagna
Thursday
- Breakfast: yogurt with sliced fruit and nuts
- Lunch: a quinoa salad with chickpeas
- Dinner: broiled salmon with brown rice and vegetables
Friday
- Breakfast: eggs and sautéed vegetables with whole wheat toast
- Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese
- Dinner: grilled lamb with salad and baked potato
Saturday
- Breakfast: oatmeal with raisins, nuts, and apple slices
- Lunch: a whole grain sandwich with vegetables
- Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives
Sunday
- Breakfast: an omelet with veggies and olives
- Lunch: falafel bowl with feta, onions, tomatoes, hummus, and rice
- Dinner: grilled chicken with vegetables, sweet potato fries, and fresh fruit
On the Mediterranean diet, it is generally unnecessary to monitor macronutrients (protein, fat, and carbs) or keep a tally of calories.
The advantages of following the Mediterranean Diet
The Mediterranean diet has been shown to decrease the likelihood of early death from any origin in males and females, as supported by various pieces of evidence. To elaborate on this, here are some key points:
Alleviates Obesity and Type 2 Diabetes.
By adhering to a Mediterranean diet, individuals can lower their risk of obesity and Type 2 diabetes, both of which can initiate heart disease and stroke alongside other health conditions. A scrutinization of five studies discovered that overweight or obese individuals who observed the Mediterranean diet shed comparable or higher amounts of weight in comparison to those on low-fat, low-carb, or alternative dietary regimes.
Reduces the likelihood of stroke and coronary heart disease amongst females.
A study called the Nurses Study, which lasted for 20 years and aimed to identify chronic illness risk factors among thousands of nurses, found that women who followed the Mediterranean diet had a decreased risk of stroke and coronary heart disease compared to those who didn’t adhere to it.
Extensive research has been conducted on the Mediterranean diet and its capacity to improve cardiovascular health. Studies indicate that adhering to the Mediterranean diet may be associated with a reduced likelihood of heart disease and stroke.
In a comparative study, it was found that the Mediterranean diet was more successful in reducing the advancement of plaque accumulation in the arteries – a significant risk element for heart disease – than a low fat diet.
Further studies indicate that following a Mediterranean diet may assist in reducing both diastolic and systolic blood pressure levels, thereby contributing to the maintenance of a healthy heart.
Supports healthy blood sugar levels
Adoption of the Mediterranean diet, which advocates the consumption of a range of foods rich in nutrients such as fruits, vegetables, nuts, seeds, whole grains, and fats that promote heart health, may aid in the regulation of blood glucose levels and safeguard against the development of type 2 diabetes.
Interestingly, multiple studies have found that the Mediterranean diet can reduce fasting blood sugar levels and improve levels of hemoglobin A1C, a marker used to measure long-term blood sugar control.
Recent studies have demonstrated that the Mediterranean diet can effectively reduce insulin resistance, a condition that causes the body to struggle with regulating blood sugar levels through insulin use.
Enhances Digestive Wellness
Older adults who adhered to the Mediterranean diet for one year in a European study showed enhanced gut health, potentially resulting in healthier aging, boosted cognitive function, and diminished frailty.
Reduces the likelihood of developing dementia and experiencing cognitive decline.
A reduced likelihood of experiencing dementia and cognitive impairment is linked to adhering to the Mediterranean Diet.
Could potentially lower the likelihood of developing typical types of cancer.
Men rank colorectal cancer as the third most prevalent cancer globally, while women place it second. Evidence suggests that adopting a Mediterranean-style diet could diminish the likelihood of developing colorectal, breast, and prostate cancer.
Lowers Elevated Blood Pressure.
Heart disease and stroke are linked to high blood pressure. By adhering to the Mediterranean diet, the possibility of serious health risks can be lowered due to the reduction in high blood pressure.
The Mediterranean diet does not have a clear definition, but typically involves consuming more plant-based foods while limiting animal products and emphasizing fish and seafood. This eating pattern has been linked to various health advantages, including the ability to regulate blood sugar, improve heart health, boost cognitive function, and other benefits.
One of the great things about the Mediterranean diet is its adaptability to your preferences. If you’re not a fan of fish like salmon and sardines, but you enjoy whole wheat pasta and olive oil, you can still create Mediterranean-style dishes using ingredients that appeal to you.