The Mediterranean diet is a popular eating pattern that emphasizes whole, minimally processed foods such as vegetables, fruits, whole grains, legumes, nuts, and seeds. It also includes olive oil as the primary source of fat and includes moderate amounts of dairy, eggs, poultry, and fish. This diet is rich in nutrients and plant-based protein and is low in unhealthy fats and added sugars. It has been shown to have numerous health benefits, including reducing the risk of heart disease, diabetes, and certain cancers. It is also considered to be a sustainable and environmentally friendly way of eating. Overall, the Mediterranean diet is a healthy and delicious way to eat that can help you make long-term changes to your diet and improve your overall health.
The Mediterranean diet is highly recommended by experts for its focus on whole, minimally processed foods like vegetables, fruits, and whole grains, as well as its inclusion of plant-based protein and healthy fats. Registered dietitian Gena Hamshaw notes that the Mediterranean diet offers a wide range of dietary options and helps people consume more fiber and healthy fats. Nutritionist Elizabeth Huggins adds that this eating pattern is sustainable, unlike many other diets that may have quick results but are not sustainable in the long term. Overall, the Mediterranean diet is a nutritious and sustainable way of eating that is approved by experts.
What is the Mediterranean diet?
The Mediterranean diet is an eating pattern that emphasizes whole, minimally processed foods such as vegetables, fruits, whole grains, legumes, nuts, and seeds. It also includes olive oil as the primary source of fat and includes moderate amounts of dairy, eggs, poultry, and fish. This diet is rich in nutrients and plant-based protein and is low in unhealthy fats and added sugars. It is inspired by the traditional eating habits of people living in the Mediterranean region and has been shown to have numerous health benefits, including reducing the risk of heart disease, diabetes, and certain cancers. It is also considered to be a sustainable and environmentally friendly way of eating. Overall, the Mediterranean diet is a healthy and delicious way to eat that can help you make long-term changes to your diet and improve your overall health.
What should you eat on the Mediterranean diet?
The Mediterranean diet focuses on eating mostly plant-based foods like fruits, vegetables, whole grains, legumes, beans, nuts, and healthy fats like olive oil. Eating fish at least twice a week is also recommended. Popular foods to include in a Mediterranean diet include berries, leafy greens, red or orange vegetables, grains such as wheat, spelled, oats, chickpeas, lentils, and beans, as well as cashew nuts, hazelnuts, and Brazil nuts. Eating healthy can be tasty and easy with the Mediterranean diet!
What kind of foods should you avoid on the Mediterranean diet?
While the Mediterranean diet emphasizes whole, minimally processed foods, there are still some foods that you should try to limit or avoid while following this eating pattern. Some of the foods that you should aim to limit or avoid on the Mediterranean diet include:
- Processed meats: These include meats like bacon, sausage, and deli meat, which are high in saturated fat and sodium and have been linked to an increased risk of chronic diseases.
- Refined grains: These include white bread, pasta, and rice, which have been stripped of their nutrients and fiber during processing. Instead, opt for whole grains like whole wheat, quinoa, and oats.
- Added sugars: These are sugars that are added to foods and drinks to make them sweeter, and they provide empty calories with no nutritional value. Look for foods with less added sugars and try to limit your intake of sugary drinks and snacks.
- Unhealthy fats: These include trans fats and saturated fats, which can increase your risk of heart disease. Instead, choose healthy fats like olive oil, nuts, and avocado.
Overall, the Mediterranean diet is a healthy way of eating that emphasizes whole, minimally processed foods and includes moderate amounts of healthy fats and protein. By focusing on these foods and limiting or avoiding unhealthy options, you can follow a healthy and balanced Mediterranean diet.
How to start the Mediterranean diet:
If you are looking to adopt a healthier lifestyle, the Mediterranean diet is a great place to start. The best way to begin is to replace one meal a day with a plant- or grain-based option. Incorporate more fruits and vegetables into your meals and snacks and switch to using olive oil instead of butter. Aim for having fish or seafood at least once a week, and focus on whole grains like whole-wheat bread and brown rice. Additionally, reduce your consumption of red meat and instead opt for fatty fish like anchovies, salmon, mackerel, tuna or sardines. Following these guidelines will help you to enjoy the delicious, healthy benefits of the Mediterranean diet.
Who should try this Mediterranean diet?
Some people who may particularly benefit from following the Mediterranean diet include:
- People with heart disease: The Mediterranean diet has been shown to help lower blood pressure and cholesterol levels, which can reduce the risk of heart disease.
- People with diabetes: The Mediterranean diet can help improve blood sugar control and reduce the risk of complications in people with diabetes.
- People at risk of cancer: The Mediterranean diet may help reduce the risk of certain types of cancer, such as breast, colorectal, and prostate cancer.
- People looking to lose weight: The Mediterranean diet can help with weight loss by focusing on whole, minimally processed foods and limiting added sugars and unhealthy fats.