Mediterranean Diet

Healthy fats and plant-based diets are the main focuses of the Mediterranean diet. You consume a lot of fruits, vegetables, and whole grains. The primary source of fat is extra virgin olive oil. You can reduce your risk of cardiovascular disease and many other chronic illnesses by following the Mediterranean diet. You can modify the diet to fit your needs with the assistance of a dietician.

Overview

What is the Mediterranean Diet?

Plant-based meals and healthy fats are the mainstays of the Mediterranean diet. Rather than adhering to rigid calculations or procedures, you concentrate on your general eating habits.

In general, youтАЩll eat:

  • Lots of vegetables, fruit, beans, lentils and nuts.
  • A good amount of whole grains, like whole-wheat bread and brown rice.
  • Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
  • A good amount of fish, especially fish rich in┬аomega-3 fatty acids.
  • A moderate amount of natural cheese and yogurt.
  • Little or no red meat, choosing poultry, fish or beans instead of red meat.
  • Little or no sweets, sugary drinks or butter.
  • A moderate amount of┬аwine┬аwith meals (but if you donтАЩt already drink, donтАЩt 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┬аcoronary artery disease┬а(CAD). Today, healthcare providers recommend this eating plan if you have risk factors for heart disease or to support other aspects of your health.

A┬аdietitian┬аcan help you modify your approach as needed based on your medical history, underlying conditions, allergies and preferences.

What are the benefits of the Mediterranean Diet?

The Mediterranean Diet has many benefits, including:

  • Lowering your risk of┬аcardiovascular disease, including a heart attack or stroke.
  • Supporting a body weight thatтАЩs healthy for you.
  • Supporting healthy blood sugar levels,┬аblood pressure┬аand┬аcholesterol.
  • Lowering your risk of┬аmetabolic syndrome.
  • Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your┬аdigestive system.
  • Lowering your risk for certain types of┬аcancer.
  • Slowing the decline of┬аbrain┬аfunction 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 fat, but only in small amounts. Eating too much saturated fat can raise your┬аLDL (bad) cholesterol. A high LDL raises your risk of plaque buildup in your arteries (atherosclerosis). Trans fat has no health benefits. Both of these тАЬunhealthy fatsтАЭ can┬аcause inflammation.
  • Encourages healthy unsaturated fats, including omega-3 fatty acids.┬аUnsaturated fats┬аpromote healthy┬аcholesterol levels, support brain health and combat┬аinflammation. Plus, a diet high in unsaturated fats and low in saturated fat promotes healthy blood sugar levels.
  • Limits sodium. Eating foods high in sodium can┬аraise your blood pressure, putting you at a greater risk for a heart attack or stroke.
  • Limits refined carbohydrates, including sugar.┬аFoods high in┬аrefined carbs┬аcan cause your blood sugar to spike. Refined carbs also give you excess calories without much nutritional benefit. For example, such 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┬аlarge intestine┬аand helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off┬аfree radicals.

The Mediterranean Diet includes many different nutrients that work together to help your body. ThereтАЩs no single food or ingredient responsible for the Mediterranean DietтАЩs benefits. Instead, the 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 tune, but you need all the voices to come together to achieve the full effect. Similarly, the 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 youтАЩre planning a grocery store trip, you might wonder which foods to buy. Here are some examples of foods to eat often with the 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? ItтАЩs always best to talk to a dietitian to get advice tailored to your needs┬аas you get started. The chart below offers some general guidance on serving goals and serving sizes, according to the type of food.

Food Serving Goal Serving Size Tips
Fresh fruits and vegetables. Fruit: 3 servings per day; Veggies: At least 3 servings per day. Fruit: ┬╜ cup to 1 cup; Veggies: ┬╜ cup cooked or 1 cup raw. Have at least 1 serving of veggies at each meal; Choose fruit as a snack.
Whole grains and starchy vegetables (potatoes, peas and corn). 3 to 6 servings per day. ┬╜ cup cooked grains, pasta or cereal; 1 slice of bread; 1 cup dry cereal. Choose oats, barley, quinoa or brown rice; Bake or roast red skin potatoes or sweet potatoes; Choose whole grain bread, cereal, couscous and pasta; Limit or avoid refined carbohydrates.
Extra virgin olive oil (EVOO). 1 to 4 servings per day. 1 tablespoon. Use instead of vegetable oil and animal fats (butter, sour cream, mayo); Drizzle on salads, cooked veggies or pasta; Use as dip for bread.
Legumes (beans and lentils). 3 servings per week. ┬╜ cup. Add to salads, soups and pasta dishes; Try hummus or bean dip with raw veggies; Opt for a veggie or bean burger.
Fish. 3 servings per week. 3 to 4 ounces. Choose fish rich in omega-3s, like salmon, sardines, herring, tuna and mackerel.
Nuts. At least 3 servings per week. ┬╝ cup nuts or 2 tablespoons nut butter. Ideally, choose walnuts, almonds and hazelnuts; Add to cereal, salad and yogurt; Choose raw, unsalted and dry roasted varieties; Eat alone or with dried fruit as a snack.
Poultry. No more than once daily (fewer may be better). 3 ounces. Choose white meat instead of dark meat; Eat in place of red meat; Choose skinless poultry or remove the skin before cooking; Bake, broil or grill it.
Dairy. No more than once daily (fewer may be better). 1 cup milk or yogurt; 1 ┬╜ ounces natural cheese. Choose naturally low-fat cheese; Choose fat-free or 1% milk, yogurt and cottage cheese; Avoid whole-fat milk, cream, and cream-based sauces and dressings.
Eggs. Up to 1 yolk per day. 1 egg (yolk + white). Limit egg yolks; No limit on egg whites; If you have high cholesterol, have no more than 4 yolks per week.
Red meat (beef, pork, veal and lamb). None, or no more than 1 serving per week. 3 ounces. Limit to lean cuts, such as tenderloin, sirloin and flank steak.
Wine (optional). 1 serving per day (people assigned female at birth); 2 servings per day (people assigned male at birth). 1 glass (3 ┬╜ ounces). If you donтАЩt drink, the American Heart Association cautions you not to start drinking; Talk to your healthcare provider about the benefits and risks of consuming alcohol in moderation.
Baked goods and desserts. Avoid commercially prepared baked goods and desserts; Limit homemade goods to no more than 3 servings per week. Varies by type. Instead, choose fruit and nonfat yogurt; Bake using liquid oil instead of solid fats; whole grain flour instead of bleached or enriched flour; egg whites instead of whole eggs.

How do I create a Mediterranean Diet meal plan?

ItтАЩs important to consult with a┬аprimary care physician┬а(PCP) or dietitian before making drastic changes to your diet or trying any new eating plan. TheyтАЩll make sure your intended plan is best for you based on your individual needs. They may also share meal plans and┬аrecipes┬аfor you to try at home.

In general, when thinking about meals, youтАЩll want to collect some go-to options and recipes for breakfasts, lunches, dinners and snacks. The more variety, the better. You donтАЩt want to get stuck in a rut or feel like youтАЩre restricted in which foods you can or should eat. Luckily, thereтАЩs 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┬аflaxseed.
  • Whole-grain toast with nut butter and a nutritious┬аsmoothie.
  • Greek yogurt topped with fruit and walnuts.
  • Egg white omelet with fresh, seasonal veggies.

Lunch

For midday nutrition and a powerful energy boost, consider:

  • A bulgur salad like┬аlemon and herb tabbouleh┬аor┬аcharred broccoli tabbouleh.
  • A┬аwhole-grain pasta salad┬аwith plenty of fresh veggies.
  • Roasted portobello sandwich┬аand a cup of┬аhearty veggie soup.
  • Toasted quinoa and salmon salad.

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

Dinner

Wrap up the day with a hearty, nutrient-packed entree like:

  • Salmon with mango salsa.
  • Cod with lentils.
  • Lean,┬аroasted chicken over cannellini beans.
  • Savory chickpea and spinach тАЬpancakes for dinner.тАЭ
  • Black bean burger┬аon a whole-grain bun served with┬аroasted beets.
  • A┬аheart-healthy pizza.

For some added nutrients and color, throw together a side salad тАФ like a┬аsesame cucumber salad┬аor a┬аfennel, orange and mint salad. To keep things simple, try drizzling mixed greens with a nutritious┬аMediterranean dressing.

Snacks

Portion and prepare snacks ahead of time so theyтАЩre 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 fruit, ideally 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 doesnтАЩt set hard and fast rules for what youтАЩre allowed or not allowed. Rather, it encourages you to eat more of certain foods and limit others. HereтАЩs what you should try to limit as much as possible:

  • Any foods with added sugar, like bakery goods, ice cream and even some granola bars.
  • Any drinks with added sugar, including fruit juices and sodas.
  • Beer and liquor.
  • Foods high in sodium or saturated fat.
  • Refined carbohydrates, like white bread and white rice.
  • Highly processed foods, like some cheeses.
  • Fatty or processed meats.

Additional Common Questions

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 veggies, fruits, whole 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 lifestyle relate to the Mediterranean Diet?

To get the most from your eating plan, try to:

  • Exercise regularly, ideally 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 diet, you can easily modify the Mediterranean Diet to exclude meat and fish. In that case, youтАЩd 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 thatтАЩs high in saturated fat (like palm oil). However, to get the most benefits, opt for┬аextra 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. ThatтАЩs because it has a healthy fat ratio. This means EVOO contains more healthy fat (unsaturated) than unhealthy fat (saturated). Aside from its fat ratio, EVOO is healthy because itтАЩs high in antioxidants.

Antioxidants┬аhelp protect your cells from damage, therefore protecting your heart and brain and reducing inflammation throughout your body. Because itтАЩs manufactured differently, regular olive oil doesnтАЩt contain as many of these antioxidants.

A note from Cleveland Clinic

In a world with endless diet options, it can be hard to know which one is right for you. Research has proven the benefits of the Mediterranean Diet for many people, especially those at risk for heart disease. Beyond protecting your heart, the Mediterranean Diet can help you prevent or manage many other conditions.

As with any eating plan, itтАЩs important to talk to a healthcare provider before getting started. TheyтАЩll make sure the plan is appropriate for you and help you modify it as needed. Also, tell your loved ones about your goals. Invite them to cook and share meals with you. ItтАЩs easier to follow an eating plan over the long term when you have a supportive community with you along the way.

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