Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros
Prospre: Meal Planner
Meal plans based on macros, macro tracking, and more
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January 23, 2024
The Mediterranean diet is a nutritional pattern inspired by the traditional dietary habits of people living in the countries bordering the Mediterranean Sea. This region includes countries like Greece, Italy, Spain, and southern France. It differs from many other diet types, like vegan, keto, or paleo, in that it emphasizes focusing on cuisines with foods which are naturally healthy, as opposed to setting strict rules on what you can and cannot eat. The diet gained attention in the mid-20th century when researchers observed that populations in these areas exhibited lower rates of chronic diseases and increased life expectancy (commonly referred to as blue zones).
One thing to keep in mind about the Mediterranean diet is that it is not quite the same as Mediterranean cuisine, as not everything they eat in Mediterranean countries is healthy. So don’t think you can load up on nothing but pasta, croissants, and baklava to properly follow it. However, the great thing about the diet is that it provides you with access to tons of recipes that are both nutritious and delicious - it won’t at all feel like you’re on a diet.
To help guide you on what you can eat to follow it, see the key features of the diet below.
As goes for many healthy diets, an emphasis on plant-based foods makes up the core of the Mediterranean diet. The majority of the diet is composed of plant-based foods such as fruits, vegetables, legumes, nuts, and seeds. These foods provide a rich array of vitamins, minerals, and antioxidants.
Olive oil is a primary source of fat in the Mediterranean diet. It is high in monounsaturated fats, which are considered heart-healthy. Olive oil has also been linked to decreased risk of all-cause mortality. Other sources of healthy fats in the Mediterranean include nuts, seeds, and fatty fish like salmon and mackerel.
Whole grains like brown rice, quinoa, barley, and whole wheat are staples in the Mediterranean diet. These grains are a good source of fiber and nutrients. While refined grains, like white flour, are quite common in the cuisines of the Mediterranean, it’s still recommended to minimize intakes of refined grains for best health outcomes.
The diet encourages moderate consumption of lean protein sources, such as poultry, fish, legumes, and eggs. While red meat is not forbidden, it is consumed in smaller quantities compared to many Western diets. This leads to a lower overall intake of saturated fats in the diet, which is beneficial for heart health.
Dairy products, particularly yogurt and cheese, are consumed in moderation. This can help increase calcium intake, and the probiotics in foods like yogurt can help with gut health. However, the moderation point is key, as too much dairy can lead to excessive saturated fat in your diet.
Herbs and spices are used abundantly to add flavor to dishes. While herbs and spices may not have a major health impact on their own, they reduce the need for excessive salt in the diet. Common choices include basil, oregano, rosemary, and black pepper. Aromatics like onions and garlic are also used frequently.
In some Mediterranean cultures, moderate consumption of red wine is a common practice. The antioxidants in red wine, particularly resveratrol, are believed to contribute to heart health. However, this is probably the most controversial point on this list. Alcohol consumption in general is recommended to be minimized by most health authorities. So while having the occasional glass of wine or adding some to sauces is probably fine, if you don’t currently drink alcohol, there’s likely no need to start drinking on this diet. This also doesn’t count as an excuse to drink the whole bottle at once (sorry, wine lovers!).
The last point on this list is not about diet per se, but the other lifestyle factors that contribute to the improved health outcomes in some Mediterranean cultures. In particular it emphasizes the importance of social connections, regular physical activity, and a relaxed approach to meals. These are good habits to try to have regardless of your diet.
While there are plenty of excellent desserts that come from the Mediterranean (tiramisu, baklava, cannolis, etc.), this diet emphasizes moderation when it comes to sweets. Recommendations vary, but generally no more than twice per week is recommended.
Research has consistently shown that the Mediterranean diet is associated with numerous health benefits. It has been linked to a reduced risk of heart disease, diabetes, and certain cancers. Additionally, it may contribute to weight management, improved cognitive function, and overall longevity. The Mediterranean diet's more flexible approach to eating can also make it much easier to sustain over longer periods of time, making it better for a permanent lifestyle change than more restrictive, and often impractical, diets. Even just cooking a couple healthy Mediterranean inspired meals per week can help to improve your overall nutrition. Check out our meal planning app for help on incorporating it into your diet today.
