A Practical Guide to the Mediterranean Diet

The Mediterranean diet draws its name from the food practices of several countries bordering the Mediterranean Sea. It encompasses both dietary guidelines (an emphasis on fresh produce, complex carbohydrates, lean protein, and healthy fats) and lifestyle components (a value of shared meals, a slow pace of eating, and portion control). The Mediterranean diet has been associated with a wide range of health benefits such as reduced risk of cardiovascular disease, diabetes, and certain cancers. Following its principles may even help boost your mood and keep your weight in check.

The health benefits associated with the Mediterranean diet can be attributed to the wide range of nutrients that it provides. Whole plant foods deliver a variety of vitamins, minerals, and phytonutrients, as well as a good dose of fiber. Healthy fats (monounsaturated fats found in foods such as olive oil and avocados, and omega-3 polyunsaturated fats found in foods such as salmon and walnuts) promote fullness while reducing inflammation, contributing to a healthy blood lipid profile, and protecting the central nervous system. A low intake of refined grains and sugar helps to keep blood sugar levels stable, arteries clear, and hunger hormones in check.

The Mediterranean diet is a lifestyle, and the social aspects are important as well. Many of us consume meals alone, at our desks, and/or on the go. By practicing mindful eating and sharing high-quality, reasonably-sized meals with friends, we are better able to respond appropriately to hunger cues and enjoy our food.

You don’t have to be on a beach on the Amalfi Coast to eat this way; luckily, many of the staple foods are widely available in the United States. Here are a few practical tips and sample meals to get you started:

Lifestyle Tips

Switch up your oils: Cook with canola oil and drizzle with olive oil to boost your intake of healthy fats.

Season with spices: Put down the salt shaker in favor of herbs such as oregano, thyme, basil, saffron, rosemary, and parsley.

Experiment with seafood: In addition to fish, explore options such as squid, shrimp, clams, mussels, and sardines.

Get creative with carbs: Expand your usual repertoire of rice and pasta to include other whole grains such as barley, quinoa, bulgur, farro, and teff.

Snack on nuts: Try a mix of unsalted walnuts, almonds, cashews, and dried fruit to power through your afternoon.

Be smart about dairy: Focus on low-sugar yogurt and cheese and limit high-fat dairy such as ice cream and butter.

Diversify vegetables: Enjoy peak freshness by planning meals around local, in-season produce.

Limit sweets: Choose fresh fruit or a small piece of dark chocolate to satisfy your sweet tooth.

Moderate alcohol intake: Enjoy an occasional glass with friends. Studies have suggested that a moderate intake of certain alcoholic beverages such as red wine may be protective against cardiovascular disease and cognitive decline.

Meal Ideas

Breakfast

• Oatmeal with blueberries
• Whole grain bread with avocado and a poached egg
• Overnight oats with flax seeds and dried fruit
• Vegetable frittata
  

Lunch/Dinner

• Grain bowl with chickpeas and roasted vegetables
• Pan seared salmon with baked sweet potato and steamed broccoli
• Baked chicken with whole wheat pasta and spinach sautéed in olive oil
• Salad with mixed vegetables and quinoa
  

Snacks

• Nuts/seeds
• Fruit
• Dark chocolate (in moderation)