Following a healthy, balanced, and flavorful diet every day can often be challenging. There is no shortage of nutrition advice to be found, whether from friends, family or online. Sometimes the advice you receive may be confusing, hard to follow or even contradictory. As a primary care doctor, I hear from my patients how hard it is for them to know where to start when building a healthy diet. I let them know that diet options such as the Mediterranean Diet can serve as a helpful guide when making their food choices.
What is the Mediterranean Diet?
The Mediterranean Diet comes from countries around the Mediterranean Sea, like Greece, Italy, and Spain. The diet is all about eating lots of fruits, vegetables, whole grains, and healthy fats, and people in these countries have been eating this way for many years and often have long, healthy lives. In fact, research dating back to the 1960s first recognized that the eating patterns found in these countries led to health benefits, including low risk of heart disease. By taking the traditional flavors and cooking methods, the Mediterranean Diet provides you with a guide to picking out a healthy menu in your own life.
While there is no strict definition of the Mediterranean Diet, it is often known for being generally high in healthy plant foods and low in animal products and meat. Meals are typically built around vegetables, fruits, herbs, nuts, beans, whole grains, and extra virgin olive oil. Examples of meals may include a lentil salad, Greek yogurt with fruit, or fish served with cucumber and tomatoes.
Key Foods in the Mediterranean Diet include:
- Fruits and Vegetables: Eat plenty of different kinds each day. Think apples, oranges, spinach, and carrots.
- Whole Grains: Choose foods like whole-grain bread, brown rice, and oatmeal.
- Healthy Fats: Use olive oil instead of butter. Eat nuts and seeds, too.
- Fish and Seafood: Try to eat fish such as salmon or tuna a couple of times a week.
- Legumes: Enjoy beans and lentils in your meals.
- Herbs and Spices: Flavor your food with herbs and spices instead of salt.
- Moderate Your Dairy: Have some yogurt and cheese in small amounts.
- Limit Red Meat: Eat red meat only occasionally and choose lean cuts.
Benefits of the Mediterranean Diet
According to the American Heart Association, the Mediterranean Diet can play a role in preventing heart disease, stroke and diabetes. Some additional benefits include:
- Heart Health: The diet is great for your heart as it helps lower cholesterol and blood pressure, which can reduce the risk of heart disease.
- Weight Management: Eating lots of fruits, vegetables, and whole grains can help you stay at a healthy weight. This diet is also filling and nutritious, so you're less likely to overeat.
- Brain Health: Studies show that the Mediterranean Diet may help keep your brain healthy as you age. It might even reduce the risk of memory loss and Alzheimer's disease.
- Live Longer: People who follow the Mediterranean Diet often live longer, healthier lives. It's a balanced way of eating that supports overall well-being.
The Mediterranean diet is an example of healthy eating that doesn’t sacrifice flavor. When you need to make nutrition or eating changes to meet your health goals, this diet is a way to make sure you can do so in a way that isn’t bland or boring.
Steps to Start the Mediterranean Diet
Ready to give the Mediterranean diet a try? Here are some easy steps to help you get started:
- Fill Your Plate with Plants:
- Make fruits and vegetables the stars of your meals. Aim for half of your plate to be colorful veggies and fruits.
- Switch to Whole Grains:
- Try whole-grain pasta or bread instead of white. These are more nutritious and will keep you full longer.
- Choose Healthy Fats:
- Use olive oil for cooking and dressing salads. Snack on a handful of nuts instead of chips.
- Eat More Fish:
- Have fish for dinner instead of meat a few times a week. Grill or bake it for a tasty meal.
- Enjoy Meals with Family and Friends:
- Share meals with others whenever you can. Eating together can make meals more enjoyable and satisfying.
- Stay Active:
- The Mediterranean lifestyle includes staying active. Try walking, dancing or playing a sport you enjoy.
There is no one-size-fits-all to a healthy diet and lifestyle. Factors like meal planning, regular exercise and movement, and hitting your vitamin and mineral needs also play a role in improving your overall health. However, you will find the Mediterranean Diet is more than just a way of eating—it's a lifestyle. By enjoying a variety of delicious foods and staying active, you can find your balance while improving your health and well-being. You should speak with your primary care doctor or advanced practice provider* (APP) to find the best nutrition and fitness routine to fit your unique needs.
*An advanced practice provider is defined as a nurse practitioner or physician assistant.