the mediterranean diet guide
the mediterranean diet guide
A complete guide and free meal plan.
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Beginner Mediterranean Diet Guide by Registered Dietitian - Kelly Powers
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What is the Mediterranean diet?
The Mediterranean diet is a diet based on the eating habits and patterns of those living in countries around the Mediterranean, including Italy, Greece, Spain, and France. Named the healthiest diet for six years running, the Mediterranean diet has been shown to reduce the risk of many chronic conditions.
Numerous studies have shown the Mediterranean diet promotes heart health, supports balanced blood sugar levels, promotes gut health, protects brain function and cognition, and promotes weight loss and weight maintenance.
Although the Mediterranean diet doesn’t follow strict rules or regulations, it does promote whole foods like whole grains, vegetables, fruits, legumes, nuts, seeds, and heart-healthy fats. Processed foods, red meat, added sugar, and refined grains are restricted or consumed in moderation. Additionally, the Mediterranean diet focuses on lifestyle factors such as community, movement, and purpose.
What foods are included in the Mediterranean diet?
Although the Mediterranean diet doesn’t follow strict rules or regulations, it does promote whole foods like whole grains, fruits, vegetables, beans and legumes, fish and seafood, and heart-healthy fats. Dairy and eggs are consumed weekly, poultry is consumed in moderation, and red meat is consumed infrequently. Seasonal produce is encouraged and herbs and spices are used in excess.
Foods of the Mediterranean
Not only is the Mediterranean diet great due to its magnitude of health benefits, but it’s also balanced and non-restrictive. That means you get to eat foods with plenty of healthy fats, you can eat carbs, and you also get to enjoy wine in moderation! While there are some foods you will want to temperate, the Mediterranean diet is a joyful and satisfying way to eat. Plus, it’s a great component of a balanced lifestyle. Below, you’ll find an outline of the foods included in the Mediterranean diet or Mediterranean food. I hope by the end of this section you will be inspired to head to the grocery store and load up your cart with Mediterranean food!
Fiber in Whole Grains, Fruits, Vegetables, and Legumes
Yes! You get to eat whole grains, which means, you get to eat bread and pasta and not feel one ounce of guilt. Guilt and food should not go together and the Mediterranean diet exemplifies this – lots of real foods that are really delicious. Whole grains supply fiber to the diet in different ways and all have value for health. As fruits and vegetables also provide fiber we will take a look at them here too — for a list of what fruits and vegetables are in season and the best time to eat them just read a little further on.
Cellulose is a type of non-fermentable water-insoluble fiber. This means that it doesn’t dissolve in water but holds onto it and also it doesn’t get broken down in the large intestine by the microbiome. What it does do is provide bulk (increased fecal mass) which keeps you from getting constipated. Cellulose can be found in:
Whole grains
Bran
Legumes
Peas
Nuts
Root vegetables
Cabbages
Apples
Lignin is the other type of dietary fiber that is non-fermentable and insoluble. Technically lignin isn’t even a carbohydrate — it's a string of phenol groups and it provides structural support in plant cell walls. Just like cellulose, it helps to keep things moving along the digestive tract. Lignin can be found in:
Wheat
Rye
Flaxseeds
Berries with edible seeds (blackberries and strawberries)
Root vegetables
Cauliflower
Green beans
Avocado
Unripe bananas
Hemicellulose is technically an insoluble fiber but due to its branched side chains, it can be somewhat soluble and fermentable. That means it can help feed the microbiome and create Short Chain Fatty Acids (SCFA). Hemicellulose is found in:
Whole grains
Nuts
Legumes
Minor component of some fruits and vegetables
Pectin is a type of fiber and is quite useful for making jams and jellies. This is due to its ability to form viscous gels due to its insolubility — it loves to hold onto water. It is completely fermented in the intestine so it keeps the microbiome happy. Pectin is found in:
Apples
Carrots
Oranges and other citrus fruits
Peaches
Apricots
Peas — highest for all the legumes
Fructans are a type of fermentable and soluble fiber. They dissolve in water and are key feeders of the microbiome. They are also a type of oligosaccharide that some people have a hard time digesting so those of you on a low FODMAP diet would be best to limit or steer clear of this category. Fructans are found in:
Leeks
Onions
Garlic
Asparagus
Artichokes
Honey
Other fermentable soluble fibers include beta-glucans, gums, and psyllium. The best thing about fibers that form gels is that they really help to make you feel full by delaying gastric emptying and slowing down transit time in the large intestine. These fibers are found in:
Oats and barley for beta-glucans
Guar gum for bums
Psyllium and flax for psyllium
There are two more types of fibers that also need to be mentioned.
Polydextrose and polyols are manmade soluble and highly fermentable fibers. They are often used as sugar substitutes and would not normally be found in the Mediterranean diet. They include sorbitol, malitol, xylitol, and mannitol.
Resistant starches are fibers that feed the microbiome as we are unable to digest them. They are broken down into dietary fibers that we have already discussed and another type of fiber known as a functional fiber. Functional fibers are types of fibers that are cooked and then allowed to cool. While they cool they develop resistant starch and the microbiome loves to feed on it. This formation of resistant starch ends up lowering the glycemic index of the food by making it less digestible by us but more digestible by the bacteria in the microbiome. Pretty neat, huh? This ties in nicely with batch cooking. You can cook foods with a high glycemic index earlier in the week and while they rest in the refrigerator they will increase in resistant starch. Foods that form resistant starches include:
Potatoes
Rice
Pasta
Bread
Corn
Now that you know a little more about the roles of fiber in the diet, you can see why the Mediterranean diet is so great for your health. It includes all the different types of fiber to help you feel full, move things along in the digestive tract, help regulate blood sugar levels, and feed the microbiome.
1. Whole Grains
First, let’s talk about whole grains. A whole grain is any grain that still contains the endosperm, the germ, and the bran. When grains are refined, they remove the germ and the bran, which also, unfortunately, removes nutrition and fiber. It’s not just fiber that makes whole grains a good choice, they also provide B vitamins, minerals such as iron, zinc, and magnesium, and often, a good amount of protein. The chart below lists easy-to-find whole grains that would be a great addition to your diet.
Barley
Brown rice
Bulgur
Buckwheat
Freekeh
Millet
Oatmeal
Popcorn
Quinoa
Sorghum
Wheatberries
Whole rye
Wild Rice
2. Vegetables
Vegetables are always the best when they’re in season. They’re a great source of fiber and provide vitamins like brightly colored vegetables and are a good source of beta-carotene. Cooking vegetables can really up their nutritional availability and adding a little fat increases that bioavailability even more. Learning to roast your veggies with a little olive oil will provide you with a nutritious and delicious way to include them in your routine.
Below is a list of easy-to-find vegetables by season here in California. I’ve also included a link to the Seasonal Food Guide app for those of you who are outside of California. An excellent source to have at your fingertips! If you don’t have access to fresh vegetables, give frozen or canned ones a try. They are ready to eat — meaning they are cleaned up, cut up, and ready to go — a real time saver. Also, they are also picked and packaged at the height of freshness, making them a very nutritious option.
3. Fruits
Fruits are often the easiest food to start including in your diet because when they are in season, they are absolutely amazing. Once you know what’s in season, I’m sure you’ll find yourself heading to the store in search of that perfect summer nectarine or scouring the farmer's market when the first berries make their appearance in the spring. Fruits provide fiber, antioxidants, and hydration. Again, the Seasonal Food Guide app will help you to locate what’s in season where you live. Below, I’ve shared a list of a few of my favorites here in California. And while I am more than happy to use frozen fruits for a smoothie or baked in a crumble or warmed up with my morning oatmeal and chia seeds, there’s nothing like a fresh piece of fruit.
4. Legumes
While we think of legumes as something you buy dry in a bag or cooked in a can they do actually have a season, late summer to fall. If you have access to a farmer’s market you may be lucky enough to have a purveyor selling fresh shelling beans and just dried beans too. While dried beans are best consumed within a year or two, they are dried and can basically last forever. Legumes serve as an umbrella term and include beans, lentils, and peas. Whether you prefer to enjoy your legumes slow-cooked all day long on one of the back burners of the stovetop or if you prefer to open a can and cook from there, including legumes in your diet will provide fiber, satiety, and comfort.
5. Seafood
We’ve looked at where to get our fiber, now it's time to look at where to get our protein. First, let’s talk about seafood. Now I know some of you are not fans — maybe seafood isn’t something you grew up eating or maybe you don’t know how to cook it. But once you learn a few tricks (that we can show you in the recipe section!) you might just find yourself gravitating more towards eating it once you realize how light and flavorful seafood can be. Fish is ridiculously nutritious, high in protein, and the best source of omega-3 fatty acids. A three-ounce portion of shrimp has 12 grams of protein and is low in saturated fat. Plus, there are so many great brands of frozen shrimp on the market today it is a protein that is easy to keep on hand, thaws in a jiffy, and is a breeze to cook.
But it’s not just fish and shrimp. Think scallops (also freeze great, just like shrimp), oysters, mussels, clams (check these out in the tinned section — amazing!), and jarred tuna. With a little practice, all of these items can easily be incorporated into your cooking routine at home. Then when you go out to eat, you can get a little more adventurous and try the octopus or share a whole grilled branzino with a friend and then ask the chef after for the recipe.
I love firing up the grill for seafood and I highly recommend learning to use cedar wrapping papers to make cooking and cleaning up a breeze. Check the recipe section to browse some of our favorites. Plus? Cooking outside means no fishy smells in the kitchen — win!
Even if you only ever learn to love salmon and shrimp, learning to cook them at home and incorporating them into your routine can make a real impact on your health for the positive. While I’d love to say that our waterways are pristine and contaminant free, that is not the world we live in today. Please access this tutorial from the FDA so you can always choose the fish lowest in mercury.
6. Poultry, Eggs, and Dairy
When it comes to consuming poultry, dairy, and eggs, the Mediterranean diet allows all of these foods, but it does want you to practice moderation when incorporating them into your diet. Think more of a perfectly pan-seared chicken breast with farro, broccolini, and tapenade and less of a fried chicken club sandwich with cheese. Keep in mind that the dark meat of poultry is higher in saturated fat than white meat. This saturated fat found naturally in animal protein is why you want to limit dairy and eggs too. It is more about planning your consumption of these items, not just mindlessly putting cheese on everything. Make dairy, eggs, and poultry a part of your diet but pay attention to portion size and frequency.
7. Red Meat
Red meat, whether it be lamb or beef, should be reserved for special occasions. Portion control is important with red meat as is the quality of the product. Try to seek out a local farm where the animals are grass-fed and happy. The cut of meat matters too as some are much lower in fat than others. The tenderloin, albeit the most expensive, is an excellent choice for a celebration. A well-marinated sirloin steak can be a treat too (link to recipe). For roasts that are slow-cooked and braised, make them the day before and allow the excess fat to rise to the top — then you can scoop it off before reheating. Unsure about which cut is which? Check out this chart to learn more.
8. Fat
We mentioned earlier a bit about saturated fat and how you are going to want to limit your intake, but now, we are going to talk a little more about why and what other fats to choose from instead.
Saturated Fats
Regardless of what type of diet you follow, you generally want to keep your intake of saturated fat at about 5-6% of your fat intake for the day. It adds up quickly if you don’t pay attention. Something as simple as tossing your pasta in butter AND cheese can end up providing you with all your saturated fat. Add in a serving of whole-fat milk, and you will easily find yourself over the limit. Learning to incorporate mono and polyunsaturated fats into your diet will still provide satiety and be delicious. The simple step of switching away from saturated fats can have a huge impact on whether or not you will develop heart disease (Hooper et al., 2020).
Healthy Fats — Mono and Polyunsaturated
These are the fats you want to use and include the two very important types of omega-3 essential fatty acids, DHA and EPA. The list below provides you with excellent sources.
Olives and olive oil — an excellent source of both mono and polyunsaturated fats
Oils such as canola and sunflower — both are excellent sources of omega-6 essential fatty acids
Nuts and seeds — this includes nut butters
Avocado
Chocolate — yes!
For your omega-3 fatty acids, the highest amounts are found in fish. You can get your omega-3s from flaxseed, chia seeds, and walnuts too if you prefer a vegetarian diet. When you consume omega-3 fatty acids, the body converts them into EPA and DHA, which are both essential (we can’t make them) due to the length of the fatty acid chain. While there are some synthetic DHA and EPA supplements showing up on the market today, it is probably better to consume them from natural, whole food sources.
A note about essential fat ratios. We tend to over-consume omega-6 and under-consume omega-3 fatty acids. When these ratios are out of balance, it is believed to increase inflammation in the body, which leads to oxidative stress, cumulating in the onset of disease (Simopolous et al., 2016).
9. Herbs and Spices
Herbs and spices can be used with reckless abandon in Mediterranean cooking, and in fact, should be. While dry spices are great for slow cooking there is nothing like finishing a dish with a handful of freshly chopped herbs. If it ever feels like a dish needs a little something to make it pop, before you reach for the salt, add a few herbs and a splash of lemon. You’ll also find that although you can get most herbs year round there are some times of the year when they feel more appropriate.
In the spring, fresh dill and chives pair with radishes and fresh peas.
In the summer, everything should be finished with fresh basil — think tomatoes, eggplant, and zucchini.
In the fall, it has to be sage — nothing brings out pumpkin or butternut squash like sage.
In the winter, I love to add complexity with rosemary and thyme, especially in vinaigrettes.
For the absolute best dry spices check out Oaktown Spice Shop. They have the most amazing selection of spices, they are always coming up with new recipes to share and they ship nationwide. My absolute favorite? The Umami Sea Salt — you’ll find yourself putting it on everything.
10. Alcohol
The key to enjoying alcohol is moderation. A small amount of alcohol allows a person to relax through a few different mechanisms. In small amounts, it acts as a vasodilator which relaxes the blood vessels and increases blood flow. Alcohol also releases endorphins, which make you feel good. So it is ok to have a glass of wine with dinner on a Friday night. However, chronic or binge alcohol consumption is absolutely detrimental to health, so it is best to save that glass of wine for special occasions (Wilson & Matschinsky, 2020). Recommendations made for those over the age of 21. Please drink responsibly.
Beginner Mediterranean Diet Pyramid
The Nutrition
Mediterranean nutrition is about creating a diet full of nutrient dense foods to optimize your health. The Mediterranean diet is non-restrictive and balanced, including carbohydrates, protein, and fat in appropriate amounts. The Mediterranean diet will have you enjoying lots of fresh fruits and vegetables, grains, breads, high-fiber cereals, delicious healthy fats like olive oil, and even the occasional glass of wine. Once you figure out how much you need to be eating and what foods are included in a balanced Mediterranean diet, you'll find sustaining a Mediterranean diet lifestyle to be a breeze.
If you’re interested in trying the Mediterranean diet, but aren’t sure where to start, Weeknight Dinners is for you. It’s a weekly meal plan inspired by the Mediterranean diet and designed by a Registered Dietitian Nutritionist.
Mediterranean Nutrition
We hear the term macros all the time, but what exactly does that mean? Macros is short for macronutrients, and macro means large scale. Therefore, the nutrients we are talking about are the large-scale ones consisting of carbohydrates, proteins, and fats. When you hear the term micronutrients, that means the micro small-scale nutrients, including vitamins, minerals, and trace elements. While all micronutrients are essential (meaning we need to get them from our diet), the quantities needed are much smaller than the macronutrients.
The Acceptable Macronutrient Distribution Range (AMDR) is the range of each type of macronutrient you should be getting in your diet on a daily basis, as determined by the Food and Nutrition Board of the Institute of Medicine. These recommendations are for the general population and don’t take into account individual needs, lifestyle factors, medical conditions, or health goals. Always seek the support of a Registered Dietitian Nutritionist before starting a diet or meal plan.
For carbohydrates, that range is between 55 to 70% of your total dietary intake.
For proteins, that range is between 10 to 35%.
For fats, that range is between 20 to 35%.
For the Mediterranean diet, the optimal macros range is:
50% from carbohydrates
20% from protein
30% from fats
So what does that actually mean? What does it look like on a plate, in a breakfast smoothie, or when building a salad?
Before we dive into all of that, I encourage you to slow down, listen to your body, and eat as intuitively as you can. This approach, rather than focusing all of your attention on numbers, tracking, and counting, will foster a sustainable and enjoyable approach to cooking and eating. Remember, those living in the Mediterranean and Blue Zones worldwide are not spending time counting their calories or tracking their macros. Doing that adds unnecessary stress and is unsustainable. Instead, they eat whole foods, build balanced plates, and find pleasure and joy in cooking and eating.
With that being said, if you are finding it difficult to manage your health and control your weight, understanding how much nutrition you really need in a day can be a great place to start developing a healthy relationship with food.
If you are interested in figuring out your daily nutrition needs, take a look at the example below.
Utilizing the Mifflin St. Jeor equation, you can make a really good estimate of what your daily caloric intake should be. Don’t worry; there are loads of automatic calculators online, so we don’t have to pull out the calculator just yet. Once we know our daily caloric needs, we can break down the percentages, and then we will know exactly how many calories we should be getting from carbohydrates, proteins, and fats.
Let’s work through an example together. Say I’m a 5’6”, 150-pound, 50-year-old woman with a pretty active lifestyle. I cook for a living, so I’m on my feet all day running around a kitchen. I love a good walk with friends in the evening and absolutely adore my three-day-a-week strength training routine. The automatic calculator gives me 2,042 calories a day for my active lifestyle.
To break this down a bit further we’ll calculate percentages.
I have 2,042 calories to start. If I want 50% of those calories to come from carbohydrates, then: 2,042 x 0.50 = 1,021 calories
If I want 20% of those calories to come from protein, then: 2,042 x 0.20 = 408.4 calories
If I want 30% of those calories to come from fats, then: 2,042 x 0.30 = 612.6 calories
Now you may be thinking to yourself – but the nutrition label says grams, not calories. How can I know the gram amount if I’m eating something with carbs, fats, and protein? Never fear; there’s math for that too.
1 gram of carbohydrates = 4 calories
1 gram of protein = 4 calories
1 gram of fats = 9 calories (that’s why fats are so satisfying - they pack a lot more calories into a single gram)
1 gram of alcohol = 7 non-nutritive calories
Let’s plug in those numbers for the macros range we calculated in the last equation.
50% of my calories from carbohydrates: 1,021/4 = 255.25 grams of carbs
20% of my calories from protein: 408.4/4 = 102.1 grams of protein
30% of my calories from fats: 612.6/9 = 68.1 grams of fat
Ok, so just one more little equation for the macros. Let’s calculate how much of those fat calories/grams should be from saturated fat. Ideally, we only want about 7% of our calories to be from saturated fat.
So, I’ve got 2042 calories to work with:
2042 x 0.07 = 143 calories can come from saturated fat
143/9 = 16 grams of saturated fat
To put that into perspective for you, one tablespoon of butter has, on average, about 8 grams of fat. One tablespoon of butter, and I’m halfway through my daily saturated fat intake. Luckily, the Mediterranean diet is packed with heart-healthy fats so saturated fat intake is naturally low.
Now, if you’d like, it’s your turn. Use the automatic calculator and then plug your numbers into the following format to understand your individual needs. Then check out the free sample meal plan below to see how we divide our macros for the week. It’s challenging to try to get your macros to balance out, and that’s why you should leave it to Kelly to do it for you.
Once you have your caloric needs:
_____ x 0.50 = ____ calories from carbs
_____ / 4 = __ g carbs
_____ x 0.20 = ____ calories from protein
_____ / 4 = __ g protein
_____ x 0.30 = ____ calories from fat
_____ / 9 = __ g fat
Feel a bit overwhelmed by the numbers and calculations? No problem — here’s a look at a sample day of eating foods of the Mediterranean.
Breakfast: Rustic whole wheat bread topped with whipped cottage cheese, figs, walnuts, and honey
Snack: A piece of fruit and a small handful of nuts
Lunch: Market salad with marinated lentils and crispy vegetables
Snack: Some raw vegetables and hummus or cheese
Dinner: Pan-roasted wild king salmon with broccolini, farro, and basil-honey-walnut pesto
If you want these recipes, along with four additional days of recipes, plus a shopping list make sure to download the free Mediterranean Diet sample plan below!
There are a couple of subsets of the macros we should talk about while we’re here discussing healthy diet planning, and that would be fiber and sugar in carbohydrates.
The American Heart Association Eating Plan recommends that you want your fiber intake to be about 25 to 30 grams per day from food, not supplements. For a refresher on all the different dietary fiber types, please refer to our detailed section on fiber in the “What Foods are included in the Mediterranean diet” segment of this paper.
The American Heart Association would also like us to keep our sugar intake limited. For women, it’s set at 24 grams/day, and for men, 36 grams/day.
The reason to know the numbers is they give you a starting point, a general idea of what your nutritional needs are. Changing your diet is a big step and knowing what you are trying to change it into matters. The numbers we just calculated are an estimate of your daily needs, and for me, the biggest shockers are how limited our saturated fat intake should be and how easily it is to reach that daily sugar intake.
With Mediterranean nutrition, the goal is not to have to count calories or worry if you are getting enough healthy fiber foods. The foods you’ll be eating are the ones that will help you to meet all of these numbers without constant tracking. As fiber intake, sugar consumption, and saturated fat consumption all impact health, these are the only numbers you should make sure you are keeping in line on a daily basis. The Mediterranean diet has very little saturated fat — as previously discussed, it’s centered around the use of mono and polyunsaturated fats. This means you can use those saturated fat calories for something really special — a dollop of whipped cream for dessert or a risotto finished with a pat of butter. The Meditteranean diet is also loaded with grains, fruits, and vegetables, so it helps you meet the standard RDA for fiber (women 25 g/day, men 38 g/day) easily. As the Mediterranean diet emphasizes eating fruits for dessert, you will automatically limit your added sugar intake. Bare in mind, if you do decide to include wine in your diet, those alcohol calories count toward your sugar intake for the day as those alcohol calories are non-nutritive.
To truly dial in your nutrition, you must first have an idea of how much nourishment you need in a day. Then, you can select healthy Mediterranean food that helps you meet those needs. Following the Mediterranean diet makes this easy as the foods you will be enjoying will already be the foods that can help you to live a long and healthy life.
Health Benefits of the Mediterranean Diet
The Mediterranean diet lifestyle has been considered the top diet for overall health for the last five years (Scripps, 2022). But what does that actually mean? What components of the Mediterranean diet promote health? What components, if any, don’t? The variety of nuances in any diet makes it difficult for researchers to make direct and definitive links between foods consumed and their impact on one's health. Many factors like environment, activity level, stress level, alcohol consumption, gender, age, and so on make it difficult for researchers to access which specific aspect of a diet or lifestyle is responsible for each individual health benefit. Add into the mix a diet with a variety of components and you can see how challenging it can be to decipher which component is beneficial xxx.
So where do we begin? In this guide, we’ll start with peer-reviewed research studies and focus on the numerous correlations between the Mediterranean diet and a long, healthy life.
The Mediterranean diet has had numerous peer-reviewed research studies run to determine its efficacy stretching back almost 50 years beginning in earnest with Ancel Keys’s “Seven Countries Study” (Blackburn, 1994). Key’s and his research team looked at approximately 13,000 men across seven countries. They found the men of Greece to have the lowest level of cardiovascular disease. This data point triggered a new branch of research as scholars realized the Mediterranean diet could help people to live healthier lives.
Jumping ahead to 2003, Antonia Trichopoulu and her team ran a study on more than 22,000 Greek adults. They found individuals with the strictest adherence to a Mediterranean-style diet saw the lowest level of cardiovascular disease and cancer as they aged (Trichopoulu et al., 2003). Beyond its findings, this study established a 10-point system of diet characteristics that researchers still use today. This means the original experiment can be reproduced, and the more times it’s run, the more researchers are able to fine-tune the data.
For the last five decades, researchers have tried to understand the relationship between the Mediterranean diet and health. Some focus on weight management, some focus on heart health, some focus on cancer prevention, and so forth. Though there are many areas of research, our guide will focus on five health benefits of the Mediterranean Diet: heart health, blood sugar regulation, gut health, cognition, and weight management.
1. Promotes heart health
In a landmark study, the Lyon Diet Heart Study, those who implemented a Mediterranean diet saw a reduction in myocardial infarction and cardiovascular death by 50%-70% compared to the control group (Kris-Etherton et al., 2001). This study ran for almost four years. During that time 204 control subjects maintained their regular diets and 219 experimental subjects followed a Mediterranean-style diet low in saturated fats and high in fruits, vegetables, nuts, grains, and olive oil. The possibility of halving your chances of cardiovascular disease is reason enough to change the way that you eat.
The Mediterranean diet is high in polyphenols, which are compounds found in plants that help to protect the body against pathogens and ultraviolet radiation (Pandey et al., 2009). Researchers have found polyphenols and Mono Unsaturated Fatty Acids: Saturated Fatty Acids (MUFA: SFA) ratios, to be pivotal in heart health research. The higher the ratio in favor of MUFAs the healthier the diet. Olive oil, fruits, vegetables, and wine all have loads of polyphenols. And olive oil is an amazing source of MUFA’s. The Mediterranean diet is rich in both polyphenols and MUFAs while at the same time low in SFAs, making it a great option for maintaining a healthy heart.
2. Supports balanced blood sugar levels, which helps manage and prevent the onset of type 2 diabetes
One of the most important factors in reducing the incidence of Type 2 diabetes is maintaining stable blood sugar levels. The Mediterranean diet is excellent in this regard as it’s high in fiber, includes minimally processed whole foods, and leans toward enjoying seasonable fruits as desserts instead of something overly sweet as many of us have a tendency to do. A diet high in fiber takes more time to move through the digestive system - it slows everything down enough that you don’t end up with a spike in glucose levels in the blood. Learning to enjoy seasonal fruits instead of cakes or cookies provides the body with fiber and antioxidants - dessert becomes something that is actually good for you. Incorporating a Meditteranean style diet is about making adjustments that can have a huge impact on your overall health.
This isn’t anecdotal. In a recently published review, researchers noted a 20% reduction in the onset of Type 2 Diabetes in eight separate studies of the Mediterranean Diet (Martin-Pelaéz et al., 2020). A review is a type of study that looks at multiple studies and research, so it can give a really nice overview of what many researchers are finding. These studies combined looked at more than 122,000 people and those with the highest adherence to following a Mediterranean-style diet saw the most benefit to their health.
3. Promotes gut health
Research has also shown that following the Mediterranean diet is great for the microbiome, which is made up of the trillions of good bacteria that live in our gut. The microbiome is essential for breaking down prebiotic dietary fiber, which creates Short Chain Fatty Acids (SCFA). A prebiotic is a non-digestible food for us, but the microbiome thrives on them. The SCFA help to maintain the integrity of the intestinal barrier which helps to protect against colorectal cancer (Nagpal et al., 2019).
The microbiome exists in a symbiotic relationship with us inside our large intestine. The study of the microbiome is fairly recent, but the more researchers investigate, the more they find how important it is to keep it healthy. When you eat a diet high in prebiotic fibers, (think garlic, onion, chicory, apples, and asparagus), the microbiome gets plenty of nourishment and in turn, nourishes us right back.
4. Protects brain function and cognition
We know EPA and DHA promote brain health. But what are they and what do they do? EPA and DHA are 2 long-chain fatty acids that our bodies can’t make but need. They provide protection against inflammation in the brain, which means, they could be instrumental in reducing the chances of cognitive decline and neurodegenerative diseases like Alzheimer’s as we age (Thomas, J. et al., 2015). The Mediterranean diet, with its emphasis on seafood, is perfect for providing EPA and DHA. It's more difficult to get enough of either EPA or DHA without eating seafood, but for vegetarians, a diet high in chia seeds, flaxseed, and walnuts, all of which are abundant in a Mediterranean diet, can get you there.
5. Promotes weight loss and weight maintenance
The Mediterranean diet is great for weight management. Foods high in fiber are naturally filling so they help you to stay full for longer. This can be instrumental in helping to keep weight down, especially as we age. Consuming fats provides the highest amount of calories per gram, this helps to keep you satiated as well as the fats provide more energy. And then maintaining a work style activity level daily, incorporating movement throughout the day, can do a lot for keeping the body trim. The Mediterranean diet outperforms a low-fat diet at the one-year mark and is particularly helpful at keeping visceral and abdominal fat at bay. In the DIRECT RCT study, researchers followed 300 moderately obese individuals, each assigned to either a low-fat, low-carb, or MedDiet plan, and after six years, those individuals following the MedDiet lost almost twice as much weight as those in the low-carb group and five times as much as those in the low-fat group (Guasche-Ferré et al., 2021). This overview looked at numerous studies and what researchers found, again and again, is that people who adhered to the Mediterranean diet didn’t put on excess weight, and in fact, most saw some weight loss.
Join Weeknight Dinners — a Weekly Menu for the Mediterranean Diet
Plus a weekly shopping list, batch cook guide, and recipes.
Blue Zones
The term Blue Zones was coined in 2004 (registered trademark) and refers to regions in the world with the highest concentration of centenarians. Within those communities, older populations generally have less incidence of heart problems, cancer, diabetes, and obesity. The “Blue Zones” founder, Dan Buettner, identified nine common traits found in the five major regions he studied. We are going to take an in-depth look at these nine common traits to give you ideas on how you, too, can live a Blue Zone lifestyle.
There is currently a research project taking place here in the United States where researchers are creating “Blue Zones” in small towns in Minnesota, Iowa, and California. It’s a fantastic project that’s all about adopting a Blue Zone lifestyle, and I’ll cite it often in this brief synopsis as I found their approach to creating Blue Zones fascinating and approachable. I highly recommend reading through the study when you have the chance and taking each assessment quiz yourself to see how “Blue Zones” of a lifestyle you live and where you can make changes.
The Power Nine
Blue Zone lifestyle habits.
Move naturally.
This is about finding activity in your daily life as opposed to sitting at work all day, driving to the gym, walking on the treadmill for 30 minutes, getting back in your car, and driving home to sit on the couch. Walk or ride your bike if you can – maybe even to the gym! Take the stairs at work instead of the elevator. Plant a garden and potter around in it when you get home from work instead of sitting on the couch all evening. Play outside with your kids. The point here is finding ways to incorporate movement into your day rather than only at one specific time.
A great example of this can be seen in the small town of Albert Lea, Minnesota, where they implemented a “walking school bus”. Parents were encouraged to walk their kids to school, and grandparents and older members of the community were encouraged to walk along to provide assistance (Marsten et al., 2021). Less pollution, a little exercise, and a sense of community are all benefits of this practice. The ability to find ways to move in your daily life is all around you. What will be your walking school bus?
Have a purpose
Have something in your life you are excited to get out of bed to do. It doesn’t matter what it is, but have something that makes you smile when you wake up. Some people find purpose in religion, while others find it in their families. You can find purpose in your job, your hobby, or politics. While I love my job, my purpose at this time in my life is school. I love knowing I get to get up and learn something new today, and that brings me joy.
Downshift
While stress is a natural part of life, there is a constant barrage of stress in today's world. Traffic and a long commute can be unbearable. Work is never-ending. The world is heavily divided. Throw your phone in the mix, and you’re always “on”. Reminders about work, reminders about movement, shopping alerts, email notifications, and the non-stop compare compare compare on social media. Put the phone down. Go for a walk with your dog, your neighbor, or your kids. Find ways to disconnect from the world and reconnect with yourself. You don’t have to always be “on”. You’ll likely live longer if you are not.
Follow the 80% rule
Which really means stopping eating before you feel uncomfortably full. Overconsumption is the driver of weight gain, which can lead to obesity and medical complications, including diabetes and heart disease. I remember a quote from years ago, “Americans eat like they have free healthcare”. It has always stuck with me. There’s no need to “supersize” or “king size” anything in our diet. Learn to pay attention to your hunger cues when you eat, and you will find yourself more able to know when you’ve eaten enough.
Follow a plant-based diet
Buettner uses the term “plant slant” to describe the Blue Zones diet, which I love as it fits so perfectly with the plant-based Mediterranean diet philosophy. If you are going to “supersize” anything, make it your fruit and vegetable intake. Plants are awesome – they provide fiber, vitamins, and minerals, and they’re delicious. Not sure how to include more in your diet? Why not give one of the plant-based recipes below a try and find out how delicious plants can be?
Wine at 5:00
If you choose to include alcohol in your diet, the right time to do it is early in the evening, preferably enjoyed with a few nibbles and a few good friends. You won’t see centenarians in the original blue zones pounding a six-pack of beer or tossing back shots of tequila. They enjoy a nightly glass of wine with friends as they chat about the day and enjoy a meal together. Think of it as wine is a part of a relaxation ritual that takes you from your workday and transitions you into your downtime.
Belong
Whatever your faith may be, find a group of like-minded individuals and be a part of a faith-based community. Whether it’s a prominent religious group or your own small group's spiritual beliefs, make time to acknowledge that you are part of something bigger than yourself.
Your loved ones come first
People aren’t things, and they should never be treated as such. Your kid’s play is more important than your work meeting. A weekend getaway with your spouse will be infinitely more rewarding than what you will gain at an out-of-state work conference. We have a terrible practice of putting our elderly in nursing homes and then forgetting they are there. While it isn’t always practical to have an elderly parent live with you, if they are isolated or in a nursing home, check in on them. Call to say hello or send a card even if you just saw them yesterday. Treat your loved ones, and really all people for that matter, how you want to be treated.
Find the RIGHT tribe
Find a group of friends that make you better. While it would be lovely to live in the same place your whole life and have friends you’ve known since childhood, that isn’t often the reality we live in. I’ve moved dozens of times in my life, and one of the first things I do when I move is to join a small class-structured gym. It isn’t so much about fitness as it is about the camaraderie and the wonderful people you will meet. You’ll find a friend who loves to kayak, a friend who knows the best place to buy fish, and a friend who will give you a call if they don’t see you for a week or two. A small gym is always my happy place. Maybe the gym isn’t for you, but you can join a church or a hiking group, or a book club. You may not find your tribe and where you belong in one fell swoop, but find a group of people who participate in activities that help you to grow and become a better version of yourself.
The Blue Zones are about more than nutrition and are an integral part of the Mediterranean diet lifestyle. I hope you take a look at the Blue Zones research projects happening here in America. The questionnaires are focused on the home, the kitchen, the bedroom, and the tribe. There are lots of little helpful tips that can make a real impact on the joy in your life.
If the journal article sounds interesting to you, take this short quiz to see what kind of questions they ask, and if you like it, take the quizzes in the article and find out what steps you can take to make your lifestyle a little more Blue.
Sample Menu and Shopping List
A one week sample menu for the Mediterranean diet designed by a Registered Dietitian and Culinary Nutritionist, complete with a Mediterranean diet menu, a Mediterranean diet shopping list, and a batch cook prep-ahead guide. This sample menu for the Mediterranean diet includes breakfast, lunch, and dinner for five days! Download your free copy of this easy Mediterranean diet menu guide now!
Mediterranean Diet Snacks
A list of Mediterranean diet snack ideas.
Chili roasted broccoli with salted honey pistachios – For me, roasted veggies are a great snack because they are delicious hot or cold, I can make a big batch at one time. They’re also high in fiber, which keeps me satisfied for some time.
Toss 3 cups of broccolini or broccoli florets with 2 to 3 tablespoons of extra virgin olive oil and a dash of chili flakes and sea salt. Roast at 425° F until the broccoli starts to crisp, brown, and sizzle, about 15 to 20 minutes. Refrigerate any broccoli you don’t immediately devour. Pull it out later in the week and top it with a drizzle of honey and a small handful of crushed pistachios.
A hunk of parmesan cheese and dried fruit – BelGioioso sells packs of one-ounce portioned cheeses that are perfect and you can buy them at most large grocery stores. I’m partial to the parmesan as I appreciate the saltiness. It pairs beautifully with a cluster of grapes or a sliced apple or pear.
A slice of toasted whole grain with tomato and aioli – Whole grain bread is magic when it’s warm. Toast a slice, smear with a little good aioli, add a couple of slices of tomato, and season with a little finishing salt.
Aioli – there are lots of great store-bought brands made with olive oil. If you aren’t an egg fan, try Wildwood aioli – yes, the tofu company makes an aioli and it is amazing! When I say finishing salt I mean whatever flavored or compound salt strikes your fancy. Zhug, umami salt, Cavender’s, or even a no-salt blend like Mrs. Dash.
Dates stuffed with walnuts – Easy to make and even easier to take on the go. Great brain fuel from the energy-laden dates and antioxidants from the walnuts. The fastest and most delicious way to fuel the 3:00 pm slump.
Crispy chickpeas – One of those items you can make early in the week and have on hand as a quick pick-me-up. Toss a drained and rinsed can of dried chickpeas with a little extra virgin olive oil, salt, and your favorite seasoning blend. Roast in a 400° F oven in a single layer on a cookie sheet until crispy, about 30 minutes. Shake the pan occasionally to move the chickpeas around. Delicious warm from the oven or stored in a jar on the countertop for a couple of days – if they last that long.
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Dining Out on the Mediterranean Diet
While you can ensure your pantry and home refrigerator are stocked with Mediterranean diet-friendly foods, going out to eat can be a landmine of less healthy options. Here are a few tips you can use to select healthy meals to order while still enjoying a night out.
Order fish, seafood, or vegetarian as your main dish.
In general, you will be better off ordering a seafood dish or a vegetarian item. Now, this isn’t a hard and fast truth. The beer-battered fish with a mountain of chips and a side of tartare sauce is not in line with the Mediterranean diet. But a grilled piece of salmon with fresh salsa? Or a charred octopus salad with olives and roasted peppers? Those are the items you want – items prepared with olive oil and vegetables already incorporated into the dish. This is a great opportunity to branch out and try different seafood than you would normally cook for yourself at home. Who knows? Maybe lemon and garlic roasted sardines will be your next favorite thing!
Add vegetables to your order.
There is usually a section tucked way down on the menu that allows you to order a side of vegetables. Generally, the vegetables will be what is in season (cost-effective for the restaurant), and more than likely will be prepared to the chef’s liking. And while some chefs think that fried brussels sprouts with bacon are the way to go, you know better and can ask for them to be sautéed with a little olive oil and finished with a splash of lemon. Did you know a splash of lemon actually increases the bioavailability of non-heme iron in vegetables? So not just delicious but smart too!
Opt for oil-based sauces and dressings.
Vinaigrettes are your friend. As are salsas, chutneys, bagna cauda, and pestos. While you may be tempted to order the lemon sole with butter and dill, know that a restaurant will use so much more butter than you’d use at home. You can order it, but balance it out with fresh fruit for dessert rather than ice cream.
Share with others.
One of the best things about going out to dinner is it’s generally an opportunity to socialize with your friends. This is also the perfect opportunity to share the food items you think might be a little dangerous. Maybe it’s the fried kasseri cheese or a plate of buttered noodles, or maybe you have a sweet tooth as I do, and it's the ice cream and pistachio tuile that catches your eye. Sharing food with a friend ensures you don’t end up overconsuming.
Take your time.
If you adopt one habit from following the Mediterranean diet, it is that you learn to slow down and enjoy your food. A great meal is best shared with a friend or loved one. Sit down, be present, and savor every bite of a meal. Learn to appreciate the textures, the way the food pairs with the wine, and feel the way it nourishes your body. Enjoy this life and all the little things that make it special.
Where to Begin
How to follow the Mediterranean diet — start with these three tips.
Learn to cook so you can eat at home.
Mediterranean food is delicious and can be quite simple to prepare. Quick weeknight dinners are a breeze once you learn a few tricks. And if you set aside an hour or so to batch cook on Sunday, you can assemble quick weeknight dinners in no time. Cooking will also allow you to control how your food is prepared, and once you start to really understand nutrient-dense foods, you’ll be better prepared for what to order when you do eat out.
Add more movement to your day.
There is no doubt that exercise is a component of a healthy lifestyle. But the idea that exercise only happens in the gym is flawed. My favorite shift to incorporate more movement? Take the stairs every chance you get. They always get your heart rate up, and they create a little much-needed break when you find yourself sitting all day. My other favorite movement strategy pairs perfectly with the next step in adopting a Meditteranean lifestyle, and that is a daily walk with friends.
Find a place in your community.
Whether it’s building closer relationships with your neighbors, taking a class at the local community college, or finding a church or place to gather with like-minded people, we need each other in this world. A sense of belonging is not only good for your social life — it’s also good for your health!
Recipes Inspired by the Mediterranean Diet
Easy healthy Mediterranean recipes.
Mediterranean power bowl
Baked giant beans
Fish en papillote
Mediterranean baked halibut
Greek chicken and rice
Herby squash stovetop frittata
More on the Mediterranean Diet
Mediterranean diet blogs below.
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Written by Jill Jaworski
Jill has spent her life cooking. For the past 22 years, she has been a private chef in the San Franciso Bay Area. Before that, she spent 15 years working in the restaurant industry in every position the kitchen had to offer. A few years ago, she went back to school to get her bachelor's degree in applied nutrition and is looking forward to graduating from SJSU at the end of this year, 2022. You can reach out to Jill if you’d like to learn more about her private chef services here.
Reviewed by Kelly Powers, MA, RDN, a Registered Dietitian Nutritionist who takes a holistic approach to nutrition and health. Kelly is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. She’s the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well.
Additional Reference
Gropper, S., Smith, J., & Carr, T. (2022). Advanced nutrition and human metabolism. (8th ed.). Cengage.
Frequently Asked Questions (FAQs)
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A. The Mediterranean diet is a healthy eating pattern that has been shown to prevent cardiovascular diseases, increase lifespan, and promote healthy aging. Additionally, when this nutrient rich diet is consumed in adequate calories, it may also support healthy weight loss.
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A. Depending on your condition, a registered dietitian nutritionist can help you choose foods that will benefit your health. Furthermore, a registered nutritionist helps you develop an eating plan that is nutritious and helps you manage your condition while reaching your health and wellness goals.
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A. The Mediterranean diet has been found to improve health and well-being for many people. The Mediterranean diet is considered one of the most sustainable diets due to the importance of vegetables and the use of local, seasonal foods.
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A. There are many plant-based foods in the Mediterranean diet, including vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. A list of foods not consumed often includes red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.