The Mediterranean diet is one of the most studied diets out there, and is based on the traditional foods that people who lived around the Mediterranean Sea ate about 50 years ago.
Back then, in the mid-20th century, researchers noted that people in Spain, Greece, and Italy lived longer and healthier than Americans. And they had lower levels of heart disease, the #1 killer.
So, they set out to find what was so healthy in this part of the world. And the research keeps coming in... That's because it’s all pretty impressive when it comes to living long and healthy!
Eating a Mediterranean diet is linked with
Less overweight and obesity (it's better than low-fat diets)
Better blood sugar control (for diabetes and metabolic syndrome)
Lower risk of heart disease and stroke (and blood markers like cholesterol and triglycerides)
Reduced risk of Parkinson's and Alzheimer's diseases
Fewer cancers (breast & colorectal)
Less premature death
So, overall, it’ seems to be just plain REALLY good for you.
HEALTH COACH QUE: Recent research has also linked the Mediterranean diet to better gut microbes! This makes sense when you feed your friendly gut microbes their favorite foods including fiber, fruit, and vegetables.
Here's another bonus: Many people who start eating a Mediterranean diet can stick with it long-term.
How’s that for a healthy whole-foods health-promoting not-so-restrictive diet?
What to eat and drink on a Mediterranean diet
The Mediterranean diet is chock full of healthy whole foods.
Fruits and vegetables
Nuts and seeds
Fish and seafood
Extra virgin olive oil
Herbs and spices
These foods are full of vitamins, minerals, antioxidants, healthy fats, and fiber. And they’re often eaten in social settings where the food (and the company) is enjoyed.
The go-to beverage for the Mediterranean diet is water. Coffee and tea are also regularly consumed (without the addition of lots of cream and/or sugar). And yes, red wine (about 1 glass per day) is very commonly enjoyed.
Some foods and drinks that are eaten in moderation include:
Cheese and yogurt
Red meat, unfermented dairy (e.g., milk), butter, and salt are rarely consumed, if at all.
What you should ditch on a Mediterranean Diet
There are many foods and drinks that are not part of the Mediterranean diet. Not surprisingly, this includes many highly processed and unhealthy foods like:
Sauces and gravies
Sugar-sweetened beverages or fruit juices
Refined grains and oils (including hydrogenated oils)
Too much salt
*And if alcohol is a problem, you can also omit the wine.
The Mediterranean diet also incorporates a different lifestyle. Some things to ditch are being too sedentary, eating alone, and being overly stressed.
The Mediterranean diet is a very healthy way of eating. It is a whole-foods diet focused mainly on plant foods (fruits, vegetables, nuts, seeds, legumes, and whole grains). It also contains fish, olive oil, and herbs and spices. The Mediterranean diet is high in vitamins, minerals, antioxidants, healthy fats, and fiber; all of which are health-boosting from your head to your heart… and the rest of your body.
However, don't forget that health involves more than just food. The Mediterranean lifestyle also incorporates regular exercise, eating with people whom you care about, and overall enjoyment of life.
Do you think you could add or ditch certain foods to get closer to the Mediterranean diet? Do you have a favorite recipe that embodies this way of eating? I'd love to know! Add it to the comments below.
And, as always - #keepmoving toward a better you!