Mediterranean-Style Eating

Judy Seybold, MS, RDN, LD, CLC
Chief Nutrition Officer

If you are looking for a heart-healthy way of eating that may help reduce the risk for chronic disease and help you live longer, the Mediterranean-style of eating may be for you. Based on the eating habits of the countries that border the Mediterranean Sea, it encourages the consumption of fresh, seasonal, and local foods.

The Mediterranean diet is more of a lifestyle and eating pattern than a diet. It’s characterized by a high intake of plant-based foods (fruits, vegetables, legumes, whole grains, and nuts) and olive oil, and a moderate intake of red wine, fish, and poultry. Fish is the main protein source instead of red meat or pork. Fermented dairy products are consumed regularly but in moderate amounts. Eggs and poultry are occasionally consumed, but red meat and processed foods are not eaten regularly.

Sifter can help you find foods that fit a Mediterranean-Style eating plan. Start here →

In addition to specific eating patterns, the Mediterranean diet places a strong focus on movement and physical activity, social connections, and relaxation. Research suggests that there are numerous health benefits of following a Mediterranean-style eating pattern including:

• Better control of blood glucose
• Decreased risk of Parkinson’s and Alzheimer’s Disease
• Improved weight loss
• Lower cholesterol
• Lower rates of certain types of cancer
• Reduced risk of depression
• Less inflammation, a risk factor for chronic disease

Studies link the Mediterranean diet to some of the lowest heart disease rates and the longest life expectancies in the world. Even though some Mediterranean countries’ diets have become more “westernized” to include fast food, less physical activity, and more processed food, there are many people that still follow the traditional Mediterranean fare. Here are some foods to eat to get you started:

Foods Included:

• Beans, legumes, and nuts
• Fish and seafood
• Fruits
• Olive oil (unsaturated fats)
• Red wine (in moderation)
• Vegetables
• Whole grains

Foods Limited or Eaten Occasionally:

• Fermented dairy products
• Eggs
• Highly processed foods
• Red meats
• Sweets

Healthy Eating Tips

Build a strong base of your diet by filling it with beans, fruits, vegetables, and whole grains. This foundation provides vitamins and minerals, carbohydrates for energy, and fiber for digestion. Meat takes backstage to plant-based foods. Fish and seafood are preferred protein sources in the Mediterranean diet, providing heart- and brain-friendly omega-essential fatty acids. Healthy fats in oils, nuts, and seeds are also an important part of the diet.

If changing your diet drastically is too overwhelming, you can start small and make a few changes at a time. Here are some tips to get you started:

• Choose whole grains. Switch to whole-grain bread, cereal, and pasta. Experiment with other whole grains, such as barley, buckwheat, bulgur, farro, and millet to name a few.
• Decrease red meat. Substitute fish, poultry, or beans for red meat. If you eat meat, make sure it's lean and portion-controlled.
• Eat more fish and seafood. Eat fish/seafood twice a week. Try grilling fish instead of frying. Clams, mackerel, mussels, octopus, salmon, shrimp, squid, and tuna are staples.
• Eat more fruits and vegetables. Aim for a total of 7 to 10 servings per day of fruits and vegetables combined. Common fruits in the diet are apricot, cherries, dates, figs, and nectarines. Common vegetables include artichokes, eggplant, kale, peppers, and zucchini.
• Enjoy some dairy. Eat low-fat Greek or plain yogurt and small amounts of cheese (brie, feta, manchego}
• Incorporate healthy fats. Replace butter with olive oil when cooking. Instead of putting butter on bread, try dipping it in a small amount of flavored olive oil.
• Limit sweets. Avoid sugar and baked goods, and try fresh fruit for dessert.
• Spice it up. Herbs and spices can boost flavor without adding sodium. Try anise, basil, fennel, garlic, mint, oregano, and rosemary to season your food.

No need to travel to the Mediterranean to adopt this healthful eating style. A trip to your local supermarket or farm stand is all that is needed to stock up on foods from this region. Embracing the Mediterranean-style of eating is all about making some simple but profound changes in the way you eat today and always.

Additional Resources

What is the Mediterranean Diet?
Diet Review: Mediterranean Diet
Characteristics of the Mediterranean Diet