Mediterranean Diet

The Mediterranean Diet has been extensively researched and has shown reduced risks of cardiovascular disease, cancer, overweight and obesity, metabolic syndrome, diabetes, cognitive decline, and total mortality.

 

The Mediterranean Diet

  • What is the Mediterranean Diet?

    The Mediterranean diet is a healthy diet inspired by foods consumed in the Mediterranean region, including Greece, Spain, and Southern Italy. It encourages the daily consumption of fruits and vegetables, whole grains, legumes, nuts, spices, olive oil, regular consumption of fish, seafood, eggs, yogurt, moderate amounts of cheese, and infrequent red meat and sweets consumption.

  • Why should I adopt a Mediterranean diet?

    The Mediterranean diet recommends the regular consumption of low-glycemic carbohydrates, fiber-rich foods, unsaturated fat, antioxidants, vitamins, and an appropriate amount of animal-derived protein. There are many well-known benefits and no known risks of adopting a Mediterranean diet making it an appropriate long-term dietary intervention.

  • What is the relationship between the Mediterranean Diet and chronic disease?

    The Mediterranean diet is protective against type II diabetes, cardiovascular disease, obesity, nonalcoholic fatty liver disease, chronic kidney disease, breast cancer, and cognitive impairment. Adhering to a Mediterranean diet may reduce oxidative stress, inflammation, and improve insulin sensitivity, lipid profiles, and endothelial function.

  • Is the Mediterranean Diet an anti-inflammatory diet?

    The Mediterranean Diet is high in dietary fiber, antioxidants, and anti-inflammatory nutrients. Foods included in the Mediterranean diet are rich in anti-inflammatory plant polyphenols from fruits, vegetables, legumes, grains, nuts, seeds, extra-virgin olive oil, and red wine. Furthermore, extra-virgin olive oil has additional benefits from oleocanthal, a substance that has similar properties to ibuprofen.

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The Mediterranean Dietary Pattern

  • Eat plenty of fruits and vegetables

    Consuming a wide variety of fruits and vegetables daily ensures adequate intake of fiber, vitamins, minerals, antioxidants, and phytochemicals.

  • Include soluble fiber

    Consuming a wide variety of fruits and vegetables daily ensures adequate intake of fiber, vitamins, minerals, antioxidants, and phytochemicals.

  • Eat unsalted nuts

    Walnuts, almonds, hazelnuts, and other tree nuts are rich sources of vitamin E, iron, unsaturated fat, fiber, and phytosterols.

  • Eat more fatty fish

    Fatty fish including salmon, tuna, mackerel, and sardines are excellent sources of omega-3 fatty acids and should be consumed often, at least two times per week.

  • Choose lean meats

    Poultry, white fish, and vegetarian protein sources, including eggs, beans, nuts, and legumes, are low in saturated fats and should be consumed regularly.

  • Eat healthy fats

    Use unsaturated fats instead of saturated fats when cooking and preparing food. Olive oil is recommended and is high in healthy monounsaturated fats.

  • Eat meats and sweets less often

    Red meats and desserts should be consumed less often as they are typically high in saturated fat and sugar.

  • Keep saturated fat low

    Red and processed meats are typically high in saturated fats and should be limited. Select plant-based alternatives to butter, margarine, and cream.

  • Eat less processed food

    Avoid processed foods such as pastries and commercial sweets that are typically high in sugar, salt, saturated fat, and sometimes trans fats.

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