What is the Mediterranean Diet?
The Mediterranean diet is an eating pattern that emulates how people in the Mediterranean region have traditionally eaten for decades.
It focuses on consuming plenty of fruits, vegetables, whole grains, beans, nuts, seeds, and healthy fats like olive oil. Fish, seafood, eggs, poultry and dairy are included in moderation, while red meat and sweets are limited.
Additionally, enjoying meals with others and pairing it with physical activity embody the Mediterranean lifestyle that yields significant health benefits.
Mediterranean Diet Health Benefits
Research shows the Mediterranean diet promotes longevity and helps fight chronic inflammation and diseases like heart disease, cancer, diabetes, arthritis, Alzheimers and Parkinsons disease.
Specifically, studies indicate it may:
- Prevent heart disease and strokes
- Keep your mind sharp and reduce dementia risk
- Reduce breast cancer risk
- Improve arthritis symptoms
- Aid weight loss
- Control blood sugar and reduce diabetes risk
The Mediterranean diet provides optimal nourishment to support overall well-being.
Foods to Eat on the Mediterranean Diet
These foods should make up the foundation of your meals:
Vegetables
Aim for 710 servings per day especially leafy greens, tomatoes, onions, cucumbers, peppers, mushrooms and more.
Fruits
Have 3 or more servings per day focusing on whole fruits like grapes, berries, melons, oranges and apples.
Whole Grains
Choose whole grain breads, oats, brown rice, quinoa, farro, etc. over refined options.
Beans & Legumes
Incorporate beans, peas, lentils, peanuts and chickpeas into meals.
Nuts & Seeds
Mix raw, unsalted nuts and seeds into yogurt, oatmeal, salads or just for snacking.
Herbs & Spices
Use herbs like basil, oregano, rosemary and spices like garlic, onion, black pepper instead of salt to flavor foods.
Fish & Seafood
Aim for 23 servings per week of salmon, tuna, sardines, shrimp, etc.
Poultry, Eggs & Dairy
Moderate portions 34 times per week of chicken, eggs, Greek yogurt and low-fat cheese.
Olive Oil
Use high quality extra virgin olive oil as your main cooking oil and dressing.
Water
Stay hydrated by drinking water with meals and throughout the day.
Foods to Avoid on Mediterranean Diet
Limit or avoid these foods:
- Added sugar
- Refined carbs white bread, pasta, etc.
- Processed foods
- Trans fats
- Excess sodium
- Red and processed meats
Red Wine in Moderation
Moderate red wine consumption is optional on the Mediterranean diet. Limit to 1 glass per day for women and 12 glasses per day for men. Of course, non-drinkers can still reap the benefits of this diet.
Coffee's Role in the Mediterranean Lifestyle
While not a food, coffee fits right in with the Mediterranean lifestyle. In the Mediterranean region, strong black coffee often concludes a meal shared with others.
Coffee is rich in antioxidants and may provide additional health perks like:
- Enhanced brain function
- Lower risk of Parkinson's and Alzheimer's disease
- Decreased liver cancer and chronic liver disease risk
- Reduced risk of stroke and heart failure
Of course, moderation is key as excess caffeine can cause side effects. But 12 cups per day as part of a Mediterranean pattern with mainly plant foods can be included.
Tips for Drinking Coffee on the Mediterranean Diet
- Choose black coffee or coffee with only a splash of milk/cream for minimal calories
- Skip sweetened creamers, syrups and sugar
- Savor your coffee and avoid drinking excess caffeine
- Wait 3060 minutes after your coffee before having fruit or juice since coffees acids interact with the sugars
Sample 7-Day Mediterranean Diet Meal Plan
This meal plan provides an idea of what healthy Mediterranean Diet eating looks like. Feel free to swap items out for suitable alternatives you enjoy.
Monday
Breakfast: Greek yogurt with raspberries + almonds, coffee
Lunch: Tuna & chickpea salad stuffed in a pita, orange
Dinner: Chicken kebabs with peppers and onion + side salad, whole wheat pita bread, water
Tuesday
Breakfast: Veggie omelet with tomatoes, spinach, feta + whole grain toast, coffee
Lunch: Lentil vegetable soup, mixed berries
Dinner: Grilled salmon + quinoa pilaf + roasted Brussels sprouts, water
Wednesday
Breakfast: Overnight oats with Greek yogurt, almonds, mixed berries, coffee
Lunch: Falafel salad with chickpeas, cucumbers, tomato, onion, tahini dressing
Dinner: Turkey & vegetable kebabs with hummus and whole wheat pita
Thursday
Breakfast: Whole grain toast with nut butter + banana, coffee
Lunch: Veggie & bean soup, pear
Dinner: Pasta with shrimp in tomato broth + broccoli, water
Friday
Breakfast: Eggs with tomatoes, spinach + whole grain toast
Lunch: Farro & chickpea salad stuffed in a red pepper
Dinner: Grilled cod with lemon + brown rice + Swiss chard, water
Saturday
Breakfast: Veggie frittata with zucchini, bell pepper, mushrooms + fruit, coffee
Lunch: Lentil & walnut pesto zucchini spirals, orange
Dinner: Turkey meatballs + orzo pasta + roasted carrots, grapes, water
Sunday
Breakfast: Smoked salmon and cream cheese toast, banana, coffee
Lunch: White bean tuna salad over greens with balsamic dressing
Dinner: Veggie pizza on whole wheat crust + side salad, water
FAQs
What are the health benefits of the Mediterranean diet?
The Mediterranean diet provides many science-backed health benefits including reduced risk of heart disease, cancer, diabetes, Alzheimer's, arthritis and improved weight loss, brain function and longevity.
What foods should I eat on the Mediterranean diet?
Focus on fruits, vegetables, whole grains, beans & legumes, nuts, seeds, herbs, spices, fish, seafood, poultry, eggs, dairy and olive oil. Limit sweets, red meat and processed foods.
Can I drink coffee on the Mediterranean diet?
Yes, moderate coffee consumption fits right in with the Mediterranean lifestyle. Limit to 1-2 cups per day and avoid adding sugar.
Is red wine part of the Mediterranean diet?
While optional, red wine in moderation (1 glass per day for women, 1-2 for men) is traditional in the Mediterranean region and provides health benefits.
Do I have to exercise on the Mediterranean diet?
No, but regular physical activity provides additional health benefits and embodies the active Mediterranean lifestyle.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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