A Beginner’s Guide to the Mediterranean Diet

In recent years, the Mediterranean diet has gained recognition as one of the healthiest diets out there because of its link to health benefits – like heart health and healthy aging. But what is the Mediterranean diet? Here, we’ll cover what makes up a Mediterranean eating pattern and simple ways to integrate it into your life. 

What is the “Mediterranean Diet”?

Despite the word “diet” being tacked onto its name, the Mediterranean “diet” is not defined by a strict set of rules for which foods to eat, or how much or little to eat. Rather, it is an eating pattern that is inspired by the traditional foods and eating habits of countries surrounding the Mediterranean Sea. This region includes Italy, Spain, Turkey, Israel, Greece, Morocco, Libya, Lebanon, Algeria, Tunisia, Egypt, and Southern France. Although the cultures and cuisines differ throughout these countries, their meals share basic structures: 

• Mostly made up of whole and minimally processed plant foods, like fruits, vegetables, whole grains, nuts, beans, and other legumes
• Include moderate/limited amounts of animal sourced foods, like fish, meat, poultry, cheese, and yogurt, with fish and shellfish oftentimes the main source of protein
• Include limited amounts of highly processed foods, sugar sweetened beverages and saturated fats
• Garnished with fresh herbs and spices
• Olive oil is used as the main source of fat

This general way of balanced eating is what makes up the Mediterranean eating pattern. Simply put, a Mediterranean eating pattern is one that is rich in nutrient-dense foods with a focus on whole, plant-based foods. 

How Can I Follow a Mediterranean Eating Pattern?

Because the Mediterranean eating pattern is loosely defined, it is also one of the easiest models of healthy eating to follow. For more structure, however, we can look to the Dietary Guidelines for Americans, which is our country’s recommendations for healthy eating. The guidelines suggest that to follow a Healthy Mediterranean-Style Diet Pattern, we should aim for*:

• Vegetables: 2 ½ servings/day
• Fruits: 2 ½ servings/day
• Whole grains: 3 ounces/day
• Dairy: 2 servings/day
• Protein: 6 ½ ounces per week

*Amount is based off a 2,000-calorie diet

Choosing foods that meet your tastes and preferences are key to making long lasting habits, and choosing a variety of foods from different food groups will ensure we get the different nutrients we need to reap the health benefits. To embrace the Mediterranean diet, you can also choose foods which are local to that region — like hummus (our namesake), chickpeas, tzatziki, tomatoes, cucumbers, and lentils. 

Ready to try the Mediterranean diet? Check out the many options on the menu! Your tastebuds, and your health, will thank you.