The Mediterranean diet is a way of eating that prioritizes wholesome foods and healthy fats. Encouraging the consumption of minimally processed ingredients, this flexible eating pattern doesn't require adherence to strict portions or calculations. Named after the culinary traditions found around the Mediterranean Sea, the Mediterranean diet includes whole grains, nuts and seeds, legumes, fruits and vegetables, olive oil, fish, and some dairy and eggs. Eating these foods may help you prevent or manage a range of chronic health conditions. The Mediterranean diet can also be customized to best suit your needs and preferences with the help of a dietitian.
8 Scientific Health Benefits of the Mediterranean DietMedically Reviewed by Kelly Kennedy, RDN, LDN | June 10, 2022
FAQ
What exactly do you eat on a Mediterranean diet?
The Mediterranean diet food list includes (but isn't limited to) plant-based proteins like beans and legumes, olives and avocados and their oils, all fruits and vegetables, and whole grains. Fish, chicken, eggs, nuts, seeds, and dairy are consumed in moderation.
What isn't allowed on a Mediterranean diet?
The Mediterranean diet doesn't forbid any ingredients, but you should try to avoid highly processed ingredients like packaged snack foods, cured meats, sugary sweets, refined carbohydrates, and sweetened beverages.
What's an example of a Mediterranean diet meal plan?
For breakfast, try steel-cut oats with berries and flaxseed. Lunch could feature a salad made with quinoa, beans, and vegetables. Snack on a piece of fruit and a few nuts. For dinner, enjoy baked salmon with roasted potatoes and zucchini.
What happens to your body when you eat a Mediterranean diet?
Eating a Mediterranean diet can benefit your body in big ways. It may protect your heart from a range of cardiovascular conditions, relieve symptoms of depression, improve blood sugar control, and reduce your risk of certain cancers and neurodegenerative disorders.
Is the Mediterranean diet anti-inflammatory?
Yes, the Mediterranean diet is an anti-inflammatory diet because it encourages the consumption of minimally processed foods that contain fiber, healthy fats, and antioxidants, all of which are known to help fight inflammation in the body.
Poll
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Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American Col...
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She comp...
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She previously managed and oversaw nutrition content, recipe development, meal...
Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainabl...
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