10 reasons to embrace the mediterranean diet
Adopting a healthier lifestyle doesn't have to mean you have to make drastic changes, follow restrictive diets, or adhere to strict food rules. There is a world where you can find more ease and joy around food and nutrition while enjoying the process of making change. The Mediterranean diet and lifestyle can help. It offers a practical and sustainable approach to improving your health that can last a lifetime—not a month, or a week, or three days.
Embracing the Mediterranean diet is not about restricting yourself, counting calories, or removing food groups from your diet. It’s a lifestyle and way of eating that celebrates the joy of food and the importance of community while emphasizing the impact food choices have on health and the world around us. This approach not only focuses on whole and seasonal foods, but also encourages culinary traditions that have sustained generations. The best part? You can start enjoying the Mediterranean diet right away. It focuses on simplicity and sustainability—there’s no need to have to be a master chef or a health expert! Step number one: eat more whole foods that are plants. Let it be that simple.
Here are 10 reasons why you should consider embracing the Mediterranean diet—a flavorful and balanced way of eating!
The Mediterranean diet is balanced and wholesome
The Mediterranean diet promotes a balanced intake of nutrients by emphasizing whole-foods like vegetables, fruits, whole grains, animal and plant-based proteins, and healthy fats. For example, leafy greens, natural sugars from fruit, and whole grains are primary sources of complex carbohydrates. This variety ensures a nutrient-dense diet that helps maintain steady energy levels and balanced intake, both supporting overall health.
The Mediterranean diet is sustainable and environmentally friendly
The Mediterranean diet is renowned not only for its health benefits but also for its environmental sustainability. The Mediterranean diet thrives on eating what’s available by season, naturally making it a sustainable choice. By consuming locally sourced and seasonal produce, you reduce the carbon footprint associated with food transportation and industrial farming. For instance, enjoying fresh, in-season produce such as tomatoes, zucchini, and eggplant in the summer, or squash, kale, and citrus fruits in the winter, helps you stay connected to nature’s cycles while enjoying the freshest and most nutritious produce. It also helps ensure a diverse intake of nutrients.
Mediterranean food is delicious and flavorful
One of the most appealing aspects of the Mediterranean diet is its emphasis on flavor. With the use of fresh herbs, spices, and high-quality olive oil, simple ingredients are transformed into mouth-watering dishes. From vibrant salads to savory seafood, I found eating Mediterranean-based food has been a fun experience to explore new flavors and discover a wide variety of delicious and healthy dishes that keep meals exciting and satisfying!
The Mediterranean diet is rich in healthy fats
The Mediterranean diet includes healthy fats from olive oil, nuts, seeds, avocado, and fish. These fats are essential for heart health, reducing inflammation, and supporting brain function. Researchers found that consuming either extra-virgin olive oil or nuts reduced the risk of cardiovascular issues by 30% (1). Incorporating these fats into your diet can be as simple as drizzling extra virgin olive oil over a salad or adding a handful of nuts as a midday snack. These healthy fats not only enhance the flavor of your meals but they also provide long-lasting satiety.
Mediterranean eating has a plant-based focus
This diet celebrates the richness of plant-based foods, including fruits, vegetables, whole grains, and legumes, which provide a wide range of essential nutrients. In her research, Julia Clem, MD took a deeper look into Plant-Based diets. Clem found that “95% of Americans are deficient in fiber, which is likely related to ingesting high amount[s] of processed foods, yet little fruit, vegetables, legumes, or whole grains” (2). The Mediterranean diet, and its emphasis on plant-based foods, naturally addresses this deficiency. By incorporating more fiber-rich foods you can significantly improve your nutrient intake. This means a higher intake of fiber, which supports digestive health and helps maintain a feeling of fullness. Some great options include figs, tomatoes, garbanzo beans, farro, and arugula.
The Mediterranean diet is more than just a diet: it's a lifestyle
The Mediterranean diet extends beyond food choices; it's a way of life. It encourages regular physical activity, mindful eating, and social interactions around meals. This holistic approach promotes not just physical health but also mental and emotional well-being. Enjoying meals with family and friends, taking time to savor your food, and engaging in daily activities like taking time out of your day to walk outside or even gardening are all part of the Mediterranean way of life. For instance, I love going on walks with my friends, especially before mealtime, and then cooking with them. If we don’t have time before, we’ll walk after our meal, which helps with blood sugar regulation. Even a 15-minute post-meal walk helps (3)!
The Mediterranean is home to two blue zones
The Mediterranean region is home to two Blue Zones—Sardinia in Italy and Ikaria in Greece. Blue Zones are regions in the world where people live significantly longer and healthier lives compared to the global average. The Mediterranean diet is a significant part of the lifestyle in these areas, contributing to their residents' longevity and vitality. In these regions, people regularly consume whole foods while also leading active lifestyles and maintaining strong community bonds, underscoring the diet's potential for promoting long-term health.
The Mediterranean diet is approachable and flexible
The Mediterranean diet is not about strict rules or deprivation. It’s adaptable to various tastes and dietary needs, making it easy to follow. Whether you're an experienced home cook or someone new to the kitchen, Mediterranean recipes are simple, accessible, and rewarding to prepare. You can easily customize dishes to suit your preferences, by making simple substitutions or taking out an ingredient and still have an overarching balanced meal. A perfect example of this is making the switch to cooking with olive oil rather than butter or margarine. If you’re looking for a few approachable Mediterranean recipes, give these a try:
Pasta al limone with asparagus and shrimp
The Mediterranean diet supports weight management
Because of the diet's emphasis on whole foods, fiber, and healthy fats, the Mediterranean diet supports healthy weight management by promoting balance and satiety. This can increase mindful eating, providing more control over what you eat, how you eat when you eat, and why you eat. By focusing on nutrient-dense foods, you’ll be more likely to maintain a healthy weight, reducing the risk of chronic diseases, such as diabetes or heart disease (4). As a bonus, the Mediterranean diet’s balanced approach means not having to worry about deprivation or extreme restriction, making it a sustainable choice for long-term weight management.
The Mediterranean diet and lifestyle encourages mindful eating
The Mediterranean diet promotes mindful eating practices, which involve paying full attention to the experience of eating and enjoying food slowly and intentionally. This approach can lead to better digestion, greater satisfaction with meals, and a healthier relationship with food. This can be achieved by taking the simple steps of taking time to savor the look, smells, flavors, and textures of your food, which ultimately fosters a richer connection to your meals. If you’re looking for a mindful eating practice, with a Mediterranean diet spin, take a look at this post.
The bottom line
The Mediterranean diet offers a unique combination of taste, nutrition, and sustainability, making it a lifestyle that nurtures your body, mind, and the planet. By embracing this balanced and flavorful lifestyle, you can improve your well-being, support environmental sustainability, and enjoy a variety of delicious foods. So why not start today? Transform your pantry, explore new recipes, and savor the journey to better health with the Mediterranean diet.
If you’re ready to take the next steps to implement the Mediterranean diet you may be interested in reading how to stock a healthy pantry: a step-by-step guide.
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Written by Kelanie Garcia
Kelanie is a full-time student at California Polytechnic University, San Luis Obispo. She’s a nutrition major with an entrepreneurship minor, aspiring to become a Registered Dietitian. Kelanie is passionate about sharing the impacts of the Mediterranean diet, as it has transformed her relationship with food and wellness while being a college student. In her free time, she loves to test recipes, run outdoors, and improve her photography skills.
This post was reviewed by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps people get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.