The Mediterranean diet’s primary focus is based on healthy fats and plants. Eating mostly fruits, vegetables, and whole grains. The primary fat source is olive oil. The diet reduces the risk of type 2 diabetes, age-related memory loss, and heart disease. The Mediterranean diet does not entail stringent guidelines like calorie counting or monitoring macronutrients like proteins, lipids, and carbs, in contrast to other well-known diets.
Rather, adherents eat items that are a component of the customary diet of those who reside in Mediterranean-bordering nations. These foods include seafood, whole grains, healthy fats, and an abundance of vegetables.
Here is a summary of the items you should limit and the foods that comprise most of the Mediterranean diet.
Vegetables and Fruits
A person on a Mediterranean diet consumes three or more servings of fruits and four or more servings of vegetables per day. Produce is, therefore, a necessary staple. In the US, only 10% of Americans consume two to three cups of veggies per day. Furthermore, just 12.3% of people consume the recommended 1.5 to 2 cups of fruit.
Vegetables and fruits are a great source of fiber, vitamins, minerals, and antioxidants that can lower your risk of heart disease and cancer, two of the biggest killers in the US. Furthermore, eating fruits and veggies may improve your mental well-being. Adults who ate five servings or more of vegetables each day reported better sleep, happiness, optimism, and self-esteem. Although it sounds wonderful, consuming that much produce in a single day can be excessive.
Thus, prioritize produce when choosing what to consume for a meal or snack. Blend fruit and leafy greens to make a morning smoothie. For lunch, try an entrée salad instead of a sandwich, and for dinner, try spiralized zucchini or any other vegetable in place of half the pasta. Snacks such as nuts and fruits or hummus-topped veggies can be had throughout the day.
Whole Grains
Mediterranean diets often consist of three to four servings a day. A Mediterranean diet includes a variety of whole grains, such as:
- Wheat
- Spelt
- Oats
- Rye
- Barley
A high whole-grain diet reduces the risk of heart disease, cancer, and death in general. Less than 16% of Americans’ daily grain intake comes from whole grains. However, consider switching to whole grains instead of refined ones. Replace your white bread sandwich with a cooked quinoa salad for lunch, or swap out your morning pastry for a bowl of oatmeal or brown rice for supper.
Pulses
All types of beans, lentils, peas, and chickpeas are considered pulses. Three or more servings of pulses per week are recommended for those following a Mediterranean diet. And with good reason: Compared to individuals who did not consume pulses, those who did had higher intakes of fiber, folate, and magnesium.
Along with less fat, those who ate 2.5 ounces, or about a half cup, of cooked chickpeas or other pulses also received higher levels of potassium, zinc, iron, and choline. The following are a few instances of pulses in the Mediterranean diet:
- Garbanzo beans
- Lentils
- Legumes
- Peas
Replace meat with pulses if you’re wondering how to increase the amount of pulses in your diet. Try lentil soup, for instance, as an alternative to beef stew. Roasted chickpeas over beef jerky make a great snack.
Good Fats
Four tablespoons of olive oil a day is a common diet staple in the Mediterranean region. Although fat sometimes has a bad reputation, olive oil contains beneficial fats that are vital to human health. For human health, extra virgin olive oil (EVOO) is, in fact, the recommended fat. Due to the fact that EVOO consumption reduces the risk of autoimmune disorders, cancer, heart disease, high blood pressure, and inflammatory illnesses, including ulcerative colitis.
Nuts, seeds, and avocado—which is technically a fruit but nevertheless packed with healthy fat—are other sources of heart-healthy Mediterranean fats. Eating nuts or seeds at least three times a week is recommended for those following the Mediterranean diet. Two tablespoons of nut or seed butter or one-fourth of a cup of nuts would serve as an approximate serving size.
Among the nuts that are frequently eaten on a Mediterranean diet are:
- Cashew kernels
- Almonds
- Brazil nuts
- Cashews
- Almonds
- Pistachios
- Macadamia nut
- Almonds
Include nut butter or avocado in smoothies, use extra virgin olive oil (EVOO) and balsamic vinaigrette to season salads, and sauté veggies in EVOO rather than butter to include those healthy fats into your meals and snacks.
Fish
Three to four ounces of fish should be consumed roughly three times a week by those who follow a conventional Mediterranean diet. Among the most popular kinds of fish eaten are those high in omega-3 fatty acids, which have anti-inflammatory properties, such as:
- Salmon
- Mackintosh
- Herring
- Sardines
Eating fish has been shown to extend life expectancy and improve quality of life. One-fourth of a three-ounce salmon filet, or 20 grams of fish, more each day reduced the chance of dying from cardiovascular disease by 4%.
In older persons, lower rates of cognitive deterioration were linked to higher fish intake. Notably, episodic memory—a kind of long-term memory that entails remembering past events along with their location, date, and feelings—became more favorable.
Spices and Herbs
Natural seasonings provide additional nutrition, flavor, color, scent, and health advantages, making them an essential component of a Mediterranean diet. Spices and herbs have anti-inflammatory, anti-cancer, and antioxidant qualities. They also have a beneficial effect on mood, cognition, and the gut microbiome, in addition to lowering blood sugar and cholesterol levels.
The following herbs and spices are frequently used in Mediterranean diets:
- Anise
- Basil
- Bay Leaf
- Chileans
- Clovers
- Combine
- Garlic
- Lavender
- Marjoram
- Mint
- Oregano
- Parsley
- Chili
- Rosemary
- Sage
- Sumac
- Thyme
Try these interesting combinations of herbs and spices to have some fun:
- Pour some fresh mint into a hot tea or smoothie.
- Add fresh fruit and herbs to the water.
- To prepare a quick and easy homemade vinaigrette, whisk together garlic, herbs, and vinegar.
Items on the Mediterranean Diet That Should Be Eaten Moderately
Moderate amounts of chicken, eggs, and dairy products—particularly fermented dairy products like kefir and Greek yogurt—are also a part of the Mediterranean diet. What does “moderate” actually mean? The phrase, however, varies according to your own inclination. You may eat substantial amounts of dairy once a week or very little of it every day.
Red wine is typically consumed on a daily basis by Mediterranean diners; however, it is not required. Do not exceed one five-ounce glass each day, please.
Items on a Mediterranean Diet You Should Avoid
The Mediterranean diet encourages people to limit or stay away from the following foods, even if it does not call for eliminating any particular food group or item:
- Red meat: Consuming red meat on a daily basis, even in small amounts, may raise your risk of colon cancer.
- Sweets: Consuming too many sweets increases the risk of heart disease, type 2 diabetes, obesity, Alzheimer’s disease, high blood pressure, and other conditions.
- Highly processed meals: A 2021 study published in the journal Nutrients found that the probability of dying from all causes increased by 15% for every 10% increase in calories consumed from highly processed foods.
Furthermore, the following are some particular instances of items to avoid when following a Mediterranean diet:
- Red wine (alcohol in moderation)
- Bacon
- Candy
- Commercial baked goods
- Quick food
- Pizza from frozen
- Bacon
- Spicy Hot Dogs/Links
- Lunch meat
- Pepperoni
- Processed Cheese
- Sausages
- Soda and sweet beverages
- White bread
- Pasta white
- White rice
Making easy substitutions can help you cut back on certain meals. Try substituting veggies for red meat on pizza, trading in soda for sparkling water, or sticking to low-sodium canned soups instead of fast food.
Wrap-Up by Doc T Elliott
Mediterranean diet has been enjoyed by people in the Mediterranean region for ages since it provides flavor, diversity, and nourishment. It is currently thought to be among the finest diets for general health for another reason: It is based on foods that are proven to lengthen life, elevate mood, and improve cognitive function while lowering the risk of heart disease, obesity, and type 2 diabetes.
Embracing the Mediterranean diet as a way of life, as opposed to fast foods or a rigid diet, is essential to healthy living. Remember that you do not have to completely give up any one food; instead, attempt to use the diet’s tenets to suit your unique requirements and dietary preferences.