What Is the Mediterranean Diet? (2024)

What is the Mediterranean Diet?

The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations.

In general, you’ll eat:

• Lots of vegetables, fruit, beans, lentils and nuts.
• A good amount of whole grains, like whole-wheat bread and brown rice.
• Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
• A good amount of fish, especially fish rich in omega-3 fatty acids.
• A moderate amount of natural cheese and yogurt.
• Little or no red meat, choosing poultry, fish or beans instead of red meat.
• Little or no sweets, sugary drinks or butter.
• A moderate amount of wine with meals (but if you don’t already drink, don’t start).

This is how people ate in certain Mediterranean countries in the mid-20th century. Researchers have linked these eating patterns with a reduced risk of coronary artery disease (CAD). Today, healthcare providers recommend this eating plan if you have risk factors for heart disease or to support other aspects of your health.

A dietitian can help you modify your approach as needed based on your medical history, underlying conditions, allergies and preferences.

What are the benefits of the Mediterranean Diet?

The Mediterranean Diet has many benefits, including:

• Lowering your risk of cardiovascular disease, including a heart attack or stroke.
• Supporting a body weight that’s healthy for you.
• Supporting healthy blood sugar levels, blood pressure and cholesterol.
• Lowering your risk of metabolic syndrome.
• Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
• Lowering your risk for certain types of cancer.
• Slowing the decline of brain function as you age.
• Helping you live longer.

The Mediterranean Diet has these benefits because it:

• Limits saturated fat and trans fat. You need some saturated fat, but only in small amounts. Eating too much saturated fat can raise your LDL (bad) cholesterol. A high LDL raises your risk of plaque buildup in your arteries (atherosclerosis). Trans fat has no health benefits. Both of these “unhealthy fats” can cause inflammation.
• Encourages healthy unsaturated fats, including omega-3 fatty acids. Unsaturated fats promote healthy cholesterol levels, support brain health and combat inflammation. Plus, a diet high in unsaturated fats and low in saturated fat promotes healthy blood sugar levels.
• Limits sodium. Eating foods high in sodium can raise your blood pressure, putting you at a greater risk for a heart attack or stroke.
• Limits refined carbohydrates, including sugar. Foods high in refined carbs can cause your blood sugar to spike. Refined carbs also give you excess calories without much nutritional benefit. For example, such foods often have little or no fiber.
• Favors foods high in fiber and antioxidants. These nutrients help reduce inflammation throughout your body. Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.

The Mediterranean Diet includes many different nutrients that work together to help your body. There’s no single food or ingredient responsible for the Mediterranean Diet’s benefits. Instead, the diet is healthy for you because of the combination of nutrients it provides.

Think of a choir with many people singing. One voice alone might carry part of the tune, but you need all the voices to come together to achieve the full effect. Similarly, the Mediterranean Diet works by giving you an ideal blend of nutrients that harmonize to support your health.

Mediterranean Diet food list

The Mediterranean Diet encourages you to eat plenty of some foods (like whole grains and vegetables) while limiting others. If you’re planning a grocery store trip, you might wonder which foods to buy. Here are some examples of foods to eat often with the Mediterranean Diet.

Mediterranean Diet serving goals and sizes

A fridge and pantry full of nutritious foods are great for starters. But where do you go from there? How much of each food do you need? It’s always best to talk to a dietitian to get advice tailored to your needs as you get started. The chart below offers some general guidance on serving goals and serving sizes, according to the type of food.

How do I create a Mediterranean Diet meal plan?

It’s important to consult with a primary care physician (PCP) or dietitian before making drastic changes to your diet or trying any new eating plan. They’ll make sure your intended plan is best for you based on your individual needs. They may also share meal plans and recipes for you to try at home.

In general, when thinking about meals, you’ll want to collect some go-to options and recipes for breakfasts, lunches, dinners and snacks. The more variety, the better. You don’t want to get stuck in a rut or feel like you’re restricted in which foods you can or should eat. Luckily, there’s plenty of room for changing things up with the Mediterranean Diet. Below are some examples of meals you might enjoy.

Breakfast

Get your day going strong with breakfasts like:

• Steel-cut oats with fresh berries and ground flaxseed.
• Whole-grain toast with nut butter and a nutritious smoothie.
• Greek yogurt topped with fruit and walnuts.
• Egg white omelet with fresh, seasonal veggies.

Lunch

For midday nutrition and a powerful energy boost, consider:

• A bulgur salad like lemon and herb tabbouleh or charred broccoli tabbouleh.
• A whole-grain pasta salad with plenty of fresh veggies.
• Roasted portobello sandwich and a cup of hearty veggie soup.
• Toasted quinoa and salmon salad.

You may want to prepare some lunches the day before so they’re ready to pack or grab from the fridge as needed.

Dinner

Wrap up the day with a hearty, nutrient-packed entree like:

• Salmon with mango salsa.
• Cod with lentils.
• Lean, roasted chicken over cannellini beans.
• Savory chickpea and spinach “pancakes for dinner.”
• Black bean burger on a whole-grain bun served with roasted beets.
• A heart-healthy pizza.

For some added nutrients and color, throw together a side salad — like a sesame cucumber salad or a fennel, orange and mint salad. To keep things simple, try drizzling mixed greens with a nutritious Mediterranean dressing.

Snacks

Portion and prepare snacks ahead of time so they’re ready when you need them. Here are some ideas of what to keep at the ready:

• A handful of nuts and seeds (low salt or no salt added).
• Fresh fruit, ideally local and in-season.
• Nonfat Greek yogurt and a small piece of dark chocolate (at least 70% cacao).
• Whole-grain crackers with hummus.
• Raw veggies with a nonfat Greek yogurt dip.

What foods are not allowed on the Mediterranean Diet?

The Mediterranean Diet doesn’t set hard and fast rules for what you’re allowed or not allowed. Rather, it encourages you to eat more of certain foods and limit others. Here’s what you should try to limit as much as possible:

• Any foods with added sugar, like bakery goods, ice cream and even some granola bars.
• Any drinks with added sugar, including fruit juices and sodas.
• Beer and liquor.
• Foods high in sodium or saturated fat.
• Refined carbohydrates, like white bread and white rice.
• Highly processed foods, like some cheeses.
• Fatty or processed meats.