What is the Mediterranean diet, exactly?
The Mediterranean diet is modeled after the diets of people living in countries that surround the Mediterranean Sea – France, Spain, Greece, and Italy.
Additionally, they found that people who practiced this way of eating had a lower risk of death from any cause (1Trusted Source). According to researchers, people who eat this way are exceptionally healthy and have a low risk of developing chronic conditions. Additionally, they have a lower risk of death from any cause.
Although there are no strict rules or regulations for the diet, a typical healthy diet includes fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods, added sugar, and refined grains should be restricted.
Studies have found that the Mediterranean diet can help with weight loss, preventing heart attacks and strokes, and type 2 diabetes.
The Mediterranean diet is recommended to improve one's health and protect against chronic disease.
Can the Mediterranean diet help you lose weight?
The Mediterranean diet is not a weight loss system, however, studies have found that by including more fruits and vegetables and reducing added sugar and processed foods, weight control can be improved.
The Mediterranean diet is more effective for long-term weight loss than a low-carb diet, according to a 2016 study. The study found that people on the Mediterranean diet lost between nine and 22 pounds after a year, while those on a low-carb diet only lost between six and 11 pounds.
What is on the Mediterranean diet food list?
A Greek salad is usually made up of tomatoes, cucumbers, and onions, with feta cheese and olive oil. Anchovies are often added as well.
This diet focuses on fruits, vegetables, whole grains, legumes, beans, nuts, and olive oil. It also includes fish, poultry, eggs, cheese, and yogurt, but in smaller amounts. People following this diet often have a glass of red wine with dinner.
There are no hard and fast rules to follow when sticking to the Mediterranean diet, but there are some basic guidelines you can follow to make sure you get the most health benefits, according to Ruth.
The following foods are great picks:
- Whole grains: Brown rice, whole grain bread, whole grain pasta, oats, corn
- Legumes: Beans, lentils, chickpeas, peanuts
- Nuts: Almonds, walnuts, hazelnuts, cashews
- Seeds: Pumpkin seeds, flax seeds, sunflower seeds
- Fruits: Apples, bananas, pears, melons, peaches, oranges
- Vegetables: Cauliflower, broccoli, Brussels sprouts, asparagus, tomatoes, kale, spinach, carrots, potatoes, mushrooms, sweet potatoes
- Seafood: Fish, shrimp, clams, mussels, oysters
- Healthy fats: Avocado, olive oil, olives, avocado oil
Remember to stay hydrated by drinking water, moderate amounts of red wine, coffee, and tea.
And foods you should eat in moderation include:
- Chicken
- Turkey
- Eggs
- Cheese
- Yogurt
- Milk
Even though this is a diet, you should still exercise to get the full benefits.
What can't you eat on the Mediterranean diet?
The Mediterranean diet is not as restrictive as other diets that cut out whole food groups. While anything is allowed on the Mediterranean diet, meat–especially red meat–and sweets are meant to be eaten only on special occasions. Processed foods are also not traditionally allowed.
Foods to avoid include:
- Processed snacks, like potato chips and crackers
- White bread
- Candy bars, cookies and pastries
- Processed meats (like hot dogs and sausage)
- Drinks with added sugar (like soda and many fruit juices)
Potential benefits
There are many health benefits associated with the Mediterranean diet.
Promotes heart health
The health benefits of the Mediterranean diet have been investigated in many studies. This way of eating is effective in protecting against heart disease.
Studies have found that the Mediterranean diet can help lower the risk of heart disease and stroke.
A study found that the Mediterranean diet is better than a low fat diet at reducing the amount of plaque in the arteries, which can lead to heart disease.
Other research has suggested that the Mediterranean diet may also help to lower blood pressure levels, both diastolic and systolic, which would in turn support heart health.
Supports healthy blood sugar levels
The Mediterranean diet focuses on incorporating a variety of nutrient-rich foods into your diet, including fruits, vegetables, nuts, seeds, whole grains, and heart-healthy fats.
You may be able to help stabilize your blood sugar levels and protect against type 2 diabetes by following this eating pattern.
Multiple studies have found that the Mediterranean diet can help to regulate blood sugar levels and improve long-term blood sugar control.
According to studies, the Mediterranean diet can help to decrease insulin resistance, which is when the body has trouble using insulin to regulate blood sugar levels.
Protects brain function
The brain-healthy benefits of the Mediterranean diet have been supported by several studies. This diet may even help protect cognitive function as you age.
One study with 512 people found that those who followed the Mediterranean diet closely had better memory and fewer risk factors for Alzheimer's Disease.
Other studies have found that the Mediterranean diet may be beneficial in reducing the risk of developing dementia, cognitive impairment, and Alzheimer’s disease.
A large review showed that following the Mediterranean diet was linked to improvements in cognitive function, memory, attention, and processing speed in healthy older adults.
How to follow it
- Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
- Eat in moderation: poultry, eggs, cheese, and yogurt
- Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods
Foods to eat
The debate around which foods are included in the Mediterranean diet is ongoing, as there are differences in opinion between different countries.
Most studies Looking at diets find that they contain a lot of healthy plant foods, and relatively little animal products and meat. It is recommended that fish and seafood be eaten at least twice a week.
The Mediterranean lifestyle includes physical activity, sharing meals, and minimizing stress.
You can eat a variety of fresh, frozen, dried, and canned fruits and vegetables, but pay attention to how much sugar and sodium is added to them.
Ideally, you should base your diet on these healthy Mediterranean foods:
- Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
- Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
- Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
- Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
- Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
- Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
- Poultry: chicken, duck, turkey
- Eggs: chicken, quail, and duck eggs
- Dairy: cheese, yogurt, milk
- Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
- Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil
Foods to limit
You should limit these processed foods and ingredients when following the Mediterranean diet:
- Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods
- Refined grains: white bread, pasta, tortillas, chips, crackers
- Trans fats: found in margarine, fried foods, and other processed foods
- Refined oils: soybean oil, canola oil, cottonseed oil, grapeseed oil
- Processed meat: processed sausages, hot dogs, deli meats, beef jerky
- Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars
Beverages
Water should be your main beverage on a Mediterranean diet.
This diet also includes moderate amounts of red wine — around one 5-ounce glass per day.
You don't have to drink wine, but some people shouldn't including pregnant women, those who can't stick to moderate drinking, or those taking certain medications that interact with alcohol.
Coffee and tea can also be healthy choices of beverage on the Mediterranean diet if you are careful about not adding too much sugar or cream.
Drinking sugary beverages such as soda and sweet tea should be limited as they contain a lot of sugar. It's okay to drink fruit juice occasionally, but it's better to eat whole fruits as they contain fiber.
Sample menu
Here is a sample menu for one week of eating according to the Mediterranean diet.
You can change the amount or type of food based on what you want, and add snacks if you want them.
Monday
- Breakfast: Greek yogurt with strawberries and chia seeds
- Lunch: a whole grain sandwich with hummus and vegetables
- Dinner: a tuna salad with greens and olive oil, as well as a fruit salad
Tuesday
- Breakfast: oatmeal with blueberries
- Lunch: caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
- Dinner: a salad with tomatoes, olives, cucumbers, farro, grilled chicken, and feta cheese
Wednesday
- Breakfast: an omelet with mushrooms, tomatoes, and onions
- Lunch: a whole grain sandwich with cheese and fresh vegetables
- Dinner: Mediterranean lasagna
Thursday
- Breakfast: yogurt with sliced fruit and nuts
- Lunch: a quinoa salad with chickpeas
- Dinner: broiled salmon with brown rice and vegetables
Friday
- Breakfast: eggs and sautéed vegetables with whole wheat toast
- Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese
- Dinner: grilled lamb with salad and baked potato
Saturday
- Breakfast: oatmeal with raisins, nuts, and apple slices
- Lunch: a whole grain sandwich with vegetables
- Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives
Sunday
- Breakfast: an omelet with veggies and olives
- Lunch: falafel bowl with feta, onions, tomatoes, hummus, and rice
- Dinner: grilled chicken with vegetables, sweet potato fries, and fresh fruit
There is no need to count calories or track macronutrients (protein, fat, and carbs) on the Mediterranean diet.
If you're looking for more ideas for healthy Mediterranean recipes, this list of 21 recipes is a great place to start.
Healthy snacks
If you find yourself hungry between meals, there are many healthy snack options available to you on the Mediterranean diet.
Here are a few ideas to help you get started:
- a handful of nuts
- a piece of fruit
- baby carrots with hummus
- mixed berries
- grapes
- Greek yogurt
- hard-boiled egg with salt and pepper
- apple slices with almond butter
- sliced bell peppers with guacamole
- cottage cheese with fresh fruit
- chia pudding
Eating out
A good meal for someone following the Mediterranean diet would consist of whole grains, vegetables, legumes, seafood, and healthy fats. It is also important to take your time while eating and to enjoy the company of those you are eating with.
Here are a few tips to help adapt dishes when you’re eating out:
- Choose fish or seafood as your main dish.
- Ask the server if your food can be cooked in extra virgin olive oil.
- Choose whole grain bread, with olive oil instead of butter.
- Add vegetables to your order.
If you're looking for ways to eat healthy when dining out, these tips may come in handy.
Shopping list
You'll typically find whole foods on the store's perimeter. So it's always a good idea to shop there.
Choose foods that are high in nutrients and low in calories as often as possible. These include fruits, vegetables, nuts, seeds, legumes, and whole grains.
Here are some basic Mediterranean diet items to add to your shopping list:
- Vegetables: carrots, onions, broccoli, spinach, kale, garlic, zucchini, mushrooms
- Frozen veggies: peas, carrots, broccoli, mixed vegetables
- Tubers: potatoes, sweet potatoes, yams
- Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries, blueberries
- Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats
- Legumes: lentils, chickpeas, black beans, kidney beans
- Nuts: almonds, walnuts, cashews, pistachios, macadamia nuts
- Seeds: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds
- Condiments: sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano
- Seafood: salmon, sardines, mackerel, trout, shrimp, mussels
- Dairy products: Greek yogurt, yogurt, milk
- Poultry: chicken, duck, turkey
- Eggs: chicken, quail, and duck eggs
- Healthy fats: extra virgin olive oil, olives, avocados, avocado oil
The bottom line
The Mediterranean diet is a dietary pattern that is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on fish and seafood.
The health benefits associated with it are numerous, and include stabilizing blood sugar levels, promoting heart health, and enhancing brain function.
You can follow the principles of the Mediterranean diet even if you don't like some of the typical foods associated with it. For example, if you don't like salmon or sardines but you do like whole wheat pasta and olive oil, you can still make delicious, Mediterranean-inspired meals with the foods you do like.
