Mediterranean Diet

What is the Mediterranean Diet?

The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations.

In generalyou’ll eat:

• Lots of vegetablesfruitbeanslentils and nuts.
• A good amount of whole grainslike whole-wheat bread and brown rice.
• Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
• A good amount of fishespecially fish rich in omega-3 fatty acids.
• A moderate amount of natural cheese and yogurt.
• Little or no red meatchoosing poultryfish or beans instead of red meat.
• Little or no sweetssugary drinks or butter.
• A moderate amount of wine with meals (but if you don’t already drinkdon’t start).

This is how people ate in certain Mediterranean countries in the mid-20th century. Researchers have linked these eating patterns with a reduced risk of coronary artery disease (CAD). Todayhealthcare providers recommend this eating plan if you have risk factors for heart disease or to support other aspects of your health.

A dietitian can help you modify your approach as needed based on your medical historyunderlying conditionsallergies and preferences.

What are the benefits of the Mediterranean Diet?

The Mediterranean Diet has many benefitsincluding:

• Lowering your risk of cardiovascular diseaseincluding a heart attack or stroke.
• Supporting a body weight that’s healthy for you.
• Supporting healthy blood sugar levelsblood pressure and cholesterol.
• Lowering your risk of metabolic syndrome.
• Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
• Lowering your risk for certain types of cancer.
• Slowing the decline of brain function as you age.
• Helping you live longer.

The Mediterranean Diet has these benefits because it:

• Limits saturated fat and trans fat. You need some saturated fatbut only in small amounts. Eating too much saturated fat can raise your LDL (bad) cholesterol. A high LDL raises your risk of plaque buildup in your arteries (atherosclerosis). Trans fat has no health benefits. Both of these “unhealthy fats” can cause inflammation.
• Encourages healthy unsaturated fatsincluding omega-3 fatty acids. Unsaturated fats promote healthy cholesterol levelssupport brain health and combat inflammation. Plusa diet high in unsaturated fats and low in saturated fat promotes healthy blood sugar levels.
• Limits sodium. Eating foods high in sodium can raise your blood pressureputting you at a greater risk for a heart attack or stroke.
• Limits refined carbohydratesincluding sugar. Foods high in refined carbs can cause your blood sugar to spike. Refined carbs also give you excess calories without much nutritional benefit. For examplesuch foods often have little or no fiber.
• Favors foods high in fiber and antioxidants. These nutrients help reduce inflammation throughout your body. Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.

The Mediterranean Diet includes many different nutrients that work together to help your body. There’s no single food or ingredient responsible for the Mediterranean Diet’s benefits. Insteadthe diet is healthy for you because of the combination of nutrients it provides.

Think of a choir with many people singing. One voice alone might carry part of the tunebut you need all the voices to come together to achieve the full effect. Similarlythe Mediterranean Diet works by giving you an ideal blend of nutrients that harmonize to support your health.

Mediterranean Diet food list

The Mediterranean Diet encourages you to eat plenty of some foods (like whole grains and vegetables) while limiting others. If you’re planning a grocery store tripyou might wonder which foods to buy. Here are some examples of foods to eat often with the Mediterranean Diet.

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From colorful veggies to crunchy seedsthere's a wide range of nutritious foods to choose from when following a Mediterranean Diet.

Mediterranean Diet serving goals and sizes

A fridge and pantry full of nutritious foods are great for starters. But where do you go from there? How much of each food do you need? It’s always best to talk to a dietitian to get advice tailored to your needs as you get started. The chart below offers some general guidance on serving goals and serving sizesaccording to the type of food.

How do I create a Mediterranean Diet meal plan?

It’s important to consult with a primary care physician (PCP) or dietitian before making drastic changes to your diet or trying any new eating plan. They’ll make sure your intended plan is best for you based on your individual needs. They may also share meal plans and recipes for you to try at home.

In generalwhen thinking about mealsyou’ll want to collect some go-to options and recipes for breakfastslunchesdinners and snacks. The more varietythe better. You don’t want to get stuck in a rut or feel like you’re restricted in which foods you can or should eat. Luckilythere’s plenty of room for changing things up with the Mediterranean Diet. Below are some examples of meals you might enjoy.

Breakfast

Get your day going strong with breakfasts like:

• Steel-cut oats with fresh berries and ground flaxseed.
• Whole-grain toast with nut butter and a nutritious smoothie.
• Greek yogurt topped with fruit and walnuts.
• Egg white omelet with freshseasonal veggies.

Lunch

For midday nutrition and a powerful energy boostconsider:

• A bulgur salad like lemon and herb tabbouleh or charred broccoli tabbouleh.
• A whole-grain pasta salad with plenty of fresh veggies.
• Roasted portobello sandwich and a cup of hearty veggie soup.
• Toasted quinoa and salmon salad.

You may want to prepare some lunches the day before so they’re ready to pack or grab from the fridge as needed.

Dinner

Wrap up the day with a heartynutrient-packed entree like:

• Salmon with mango salsa.
• Cod with lentils.
• Leanroasted chicken over cannellini beans.
• Savory chickpea and spinach “pancakes for dinner.”
• Black bean burger on a whole-grain bun served with roasted beets.
• A heart-healthy pizza.

For some added nutrients and colorthrow together a side salad — like a sesame cucumber salad or a fennelorange and mint salad. To keep things simpletry drizzling mixed greens with a nutritious Mediterranean dressing.

Snacks

Portion and prepare snacks ahead of time so they’re ready when you need them. Here are some ideas of what to keep at the ready:

• A handful of nuts and seeds (low salt or no salt added).
• Fresh fruitideally local and in-season.
• Nonfat Greek yogurt and a small piece of dark chocolate (at least 70% cacao).
• Whole-grain crackers with hummus.
• Raw veggies with a nonfat Greek yogurt dip.

What foods are not allowed on the Mediterranean Diet?

The Mediterranean Diet doesn’t set hard and fast rules for what you’re allowed or not allowed. Ratherit encourages you to eat more of certain foods and limit others. Here’s what you should try to limit as much as possible:

• Any foods with added sugarlike bakery goodsice cream and even some granola bars.
• Any drinks with added sugarincluding fruit juices and sodas.
• Beer and liquor.
• Foods high in sodium or saturated fat.
• Refined carbohydrateslike white bread and white rice.
• Highly processed foodslike some cheeses.
• Fatty or processed meats.

What is the Mediterranean Diet pyramid?

The Mediterranean Diet pyramid is one way to visualize what foods you should eat and how often. Different organizations have created slightly different versions of this pyramid. All Mediterranean Diet pyramids encourage you to eat mostly veggiesfruitswhole grains and extra virgin olive oil while limiting red meat and sweets.

The Mediterranean Diet pyramid is different from the Food Guide Pyramid that the U.S. government created in the 1990s.

How does life relate to the Mediterranean Diet?

To get the most from your eating plantry to:

• Exercise regularlyideally with others.
• Avoid smoking or using any tobacco products.
• Prepare and enjoy meals with family and friends.
• Cook more often than you eat out.
• Eat locally sourced foods whenever possible.

Can the Mediterranean Diet be vegetarian?

Yes. If you prefer a vegetarian dietyou can easily modify the Mediterranean Diet to exclude meat and fish. In that caseyou’d gain your protein solely from plant sources like nuts and beans. Talk to a dietitian to learn more.

Can the Mediterranean Diet be gluten-free?

Yes. You can modify recipes to exclude gluten-based products. Talk to a dietitian for recipe ideas and support in making necessary changes.

Can I use regular olive oil instead of extra virgin olive oil?

Regular olive oil is a good alternative to an oil that’s high in saturated fat (like palm oil). Howeverto get the most benefitsopt for extra virgin olive oil.

A crucial fact to know before starting the Mediterranean Diet is that not all olive oils are the same. The Mediterranean Diet calls for extra virgin olive oil (EVOO)specifically. That’s because it has a healthy fat ratio. This means EVOO contains more healthy fat (unsaturated) than unhealthy fat (saturated). Aside from its fat ratioEVOO is healthy because it’s high in antioxidants.

Antioxidants help protect your cells from damagetherefore protecting your heart and brain and reducing inflammation throughout your body. Because it’s manufactured differentlyregular olive oil doesn’t contain as many of these antioxidants.