Mediterranean Diet 101

Mediterranean Diet 101

The Mediterranean diet is one of the most studied diets out there. It's based on the traditional foods that people who lived around the Mediterranean Sea ate about 50 years ago. Back then, in the mid 20th century, researchers noted that people in Spain, Greece, and Italy lived longer and healthier than Americans. They also had lower levels of heart disease, the #1 killer of Americans. So, they set out to find what was so healthy in this part of the world. The research keeps coming in, and it’s pretty impressive.

Eating a Mediterranean diet is linked with

  • Less overweight and obesity (it's better than low-fat diets)
  • Better blood sugar control (for diabetes and metabolic syndrome)
  • Lower risk of heart disease and stroke (and blood markers like cholesterol and triglycerides)
  • Reduced risk of Parkinson's and Alzheimer's diseases
  •  Fewer cancers (breast & colorectal)
  •   Less premature death

Overall, it’s simply really good for you.

Recent research even links the Mediterranean diet to better gut microbes! This makes sense since you're feed your friendly gut microbes their favorite foods including fiber, fruit, and vegetables. Here's another bonus: Many people who start eating a Mediterranean diet can stick with it long-term. How’s that for a healthy whole-foods health-promoting not-so-restrictive diet?

What to eat and drink on a Mediterranean diet

The Mediterranean diet is chock-full of healthy whole foods.

Foods like:

  • Fruits and vegetables
  • Nuts and seeds
  • Legumes
  • Whole grains
  • Fish and other seafood
  • Extra virgin olive oil
  • Herbs and spices

These foods are full of vitamins, minerals, antioxidants, healthy fats, and fiber. Even better, they’re often eaten in social settings where the food (and the company) is enjoyed.

The go-to beverage for the Mediterranean diet is water. Coffee and tea are also regularly consumed (without the addition of lots of cream and/or sugar). And yes, red wine (about 1 glass per day) is commonly enjoyed.

Some foods and drinks that are eaten in moderation include:

  • Poultry
  • Eggs
  • Cheese and yogurt

Red meat, unfermented dairy (e.g., milk), butter, and salt are rarely consumed, if at all.

What to ditch on a Mediterranean diet

There are many foods and drinks that are not part of the Mediterranean diet. Not surprisingly, this includes many highly processed and unhealthy foods like:

  • Desserts
  • Processed meats
  • Sauces and gravies
  • Sugar-sweetened beverages or fruit juices
  • Refined grains and oils (including hydrogenated oils)
  • Too much salt
  • Added sugars

And if alcohol is a problem, you can also ditch the wine.

The Mediterranean diet also incorporates a different lifestyle. Some things to ditch are being too sedentary, eating alone, and being overly stressed.

The Mediterranean diet is a very healthy way of eating. It is a whole-foods diet based mainly focused on plant foods (fruits, vegetables, nuts, seeds, legumes, and whole grains). It also contains fish, olive oil, and herbs and spices. The Mediterranean diet is high in vitamins, minerals, antioxidants, healthy fats, and fiber; all of which are health-boosting from your head to your heart…and the rest of your body.

Don't forget that health involves more than just food. The Mediterranean lifestyle also incorporates regular exercise, eating with people whom you care about, and overall enjoyment of life.

Do you think you could add or ditch certain foods to get closer to the Mediterranean diet? Do you have a favorite recipe that embodies this way of eating? I'd love to know! Add it to the comments below.

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