There is a reason why the Mediterranean diet remains one of the top diets year after year. This is sustainable, achievable and realistic for long-distance travel (1).
Plus, it’s not just diet. This is a way of life.
In fact, in addition to eating a plant-based diet full of plant-based (2,3), it is also important to interact with friends and move the body routinely. This Trifecta is indeed a gold ticket, which makes the Mediterranean diet rise to the top of the chart every year.
We are breaking it down so you can start living and eating the Mediterranean way.
What is the Mediterranean Diet?
The Mediterranean diet is rich in plant-based foods, based on (3):
- vegetable
- Beans and beans
- Whole grain
- Healthy fat
Nutritionists tend to support this diet. MyFitnessPal’s nutrition leader Melissa Jaeger, RD, LD is a huge cheerleader for diet.
“Following the Mediterranean diet pattern can make eating habits flexible while encouraging nutritious foods,” she said.
“I like that this approach does not reduce any food group, but rather prioritizes access to a lot of fiber and various nutrients. Plus, it encourages positive mealtime behaviors, such as slowing down to enjoy yours in the company of others. Food,” Jaeger said.
Health benefits of a Mediterranean diet
The health benefits of the Mediterranean diet seem endless. Whether you’re struggling with inflammation or just wanting to improve your health over the long term, this plan is a good starting point (5).
Anti-inflammatory properties
All these colorful fruits and vegetables give the Mediterranean diet anti-inflammatory power.
The antioxidants in these foods are “good people” and it helps fight “bad people” (free radicals) and over time, you accumulate in your body (3).
Where do those “bad people” come from?
- environment
- pressure
- Eating habits are not as good as eating habits
- Lack of physical exercise
However, foods that are high in antioxidants found throughout the Mediterranean diet have been shown to help reduce inflammation (5).
Heart health
One of the greatest reputations of the Mediterranean diet is its outstanding role in heart health.
While some studies have shown that healthy fats like olive oil make the Mediterranean diet affect heart health, we know that this is indeed the overall Mediterranean lifestyle.
This is what makes the Mediterranean lifestyle so important for your heart health (2,6):
- Daily exercise
- social contact
- Priority sleep
- Foods rich in antioxidants
- Dietary fiber
- Unsaturated fat
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Healthy aging
Want to live to be 100 years old? Try the Mediterranean diet, a diet that is rich in lifespan.
Studies have shown that dietary dietary dietary compounds such as added sugars and saturated fats, as well as more anti-inflammatory nutrients, such as fruits and vegetables in the Mediterranean diet, can promote healthy by reducing chronic inflammation over time. Aging (7).
Weight management
Whether you want to lose weight or maintain weight, the Mediterranean diet has your back (8). Thanks to the high fiber content in your diet, you are satisfied with your meals and snacks.
Research shows that filling in foods with better body mass means you are more likely to achieve weight goals and maintain them (8, 9).
Key foods in the Mediterranean diet
A-listers in the Mediterranean diet include (3):
fruit:
The Mediterranean diet encourages eating a variety of fresh, seasonal and whole fruits. They are a naturally sweet dessert or snack.
Here are a few ways to add fruit to your meal:
- Fresh fruits, like berries
- Dried, frozen or preserved fruit (please do not add sugar)
- Canned or curd fruits are stored in 100% juice
vegetable:
No Mediterranean meal comes with vegetables. They form the basis for a dietary plant-forward, nutritious meal.
All these types of vegetables rely on the Mediterranean diet:
- Fresh vegetables
- Frozen vegetables
- Canned vegetables are well rinsed. In canned vegetables, rinsing may reduce sodium by 33% (10).
Whole grains:
Carbohydrate lovers, welcome you here! The Mediterranean diet is full of whole grains that are provided in dietary fiber and important nutrients such as antioxidants and B vitamins.
Some whole grains suitable for a Mediterranean diet include:
- Buckwheat
- Bourgul
- Faro
- Cross-flow bread
Beans, beans, lentils:
When it comes to these plant-based protein selection, the more the better. All beans, lentils and peas are welcome in the Mediterranean diet. Beans are combined all day and may also appear at breakfast (for example in spicy lentil Shakshuka!)
Some good options include:
- Lentils
- Chickpeas
- Lima beans
- White beans
Healthy fat:
Extra virgin olive oil is the main pillar of the Mediterranean diet. Whether baking in breakfast bread or drizzling over salads or vegetables, it sure comes out all day.
Other unsaturated fats in this diet include:
- nut
- seed
- Vegetable oil
- Seed oil
Animal protein:
Animal proteins can play a role in the Mediterranean diet, with greater caution.
“While plant-based foods are the basis of most Mediterranean meals, there are several types of animal food on the menu,” said MyFitnesspal nutritionist Katherine Basbaum.
These include fish, yogurt and cheese.
About the Expert
Elizabeth Shaw, MS, RDN, CPT is a nutrition expert, four-time recipe author and an early nutrition pioneer in the field of fertility nutrition. She is the president and owner of Shaw Simple Swaps, a U.S.-based nutrition communications and consulting company.
MS, RD Katherine Basbaum Is MyFitnessPal’s food data curator. She received her Master of Nutrition Communications from the Friedman School of Nutritional Science and Policy at Tufts University and completed her dietary internship at UVA Health, where she also worked as a nutrition consultant for heart patients.
Melissa Jaeger Rd, LD He is the nutrition director of Myfitnesspal. Melissa received her Bachelor of Diet (DPD) from St. Benedict College and completed her dietary internship through Iowa State University. In May 2024, she was recognized as the Best Dietitian of the Year awarded by the Minnesota College of Nutrition and Diet.
Mediterranean Diet Meal Plan
Keep a simple Mediterranean diet and plan your meals and snacks with a boxed meal.
Here is an example of how your day looks like:
| breakfast | Morning snacks | Lunch | Afternoon snacks | dinner | dessert |
| 2% fat Greek yogurt, fresh berries, walnuts and chia seeds | Homemade hybrid blueberry muffins and hot tea | Chickpea salad with olive oil seasoning and whole grain French bread slices | Red pepper hummus and cucumbers | Grilled salmon and Mandarin salsa; optional red wine | 1 oz dark chocolate and apricot kernels |
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Common myths about Mediterranean diet
Let’s clear the confusion of Mediterranean diet.
- You can guarantee weight loss in the Mediterranean diet.
Even in the Mediterranean diet, balance and moderation are key. Part of the control in this diet is still in play. Focus on mindful eating, documenting foods, and using healthy fats in moderation.
- After eating in the Mediterranean, you won’t be able to get enough iron.
Eat meat and relax! Iron is found in foods of animals and plants. While the Mediterranean diet does recommend limiting your consumption of animal protein, you can still meet iron needs by combining spinach, artichokes, soybeans, beans, and even ready-to-eat whole grain fortified cereals (11).
- Eating a Mediterranean diet is expensive.
The key to following a Mediterranean diet is cooking at home! When you do this consistently, you are more likely to save more money and achieve your goals.
- It feels boring to eat Mediterranean meals every day.
Don’t like salads? It doesn’t matter! The beauty of a Mediterranean diet is that you can make it suitable for your preferences. This diet is not strict, which means you can eat (olive oil) cakes, or you can eat them!
FAQs (FAQs)
What do you eat in your Mediterranean diet?
This emphasizes whole grains, fresh fruits and vegetables, olive oil and nuts, as well as legumes and legumes. Sometimes cow foods, such as yogurt and animal protein, such as poultry.
What does not allow for the Mediterranean diet?
While you may find a piece of dark chocolate or wine mixed into a balanced Mediterranean diet, it should be a little limited due to all foods accepted. “It is recommended to eat some food in small quantities, including red meat and foods containing sugars like biscuits, candies and other candies. Overall, overprocessed packaged foods should also be restricted,” Basbaum said.
What do Mediterraneans eat for breakfast?
Hearty whole grains, such as a warm winter farro bowl with seeds and plums, cold cows with oatmeal and nuts with milk or fresh berries often found on the breakfast table Greek yogurt parfait.
Are potatoes a Mediterranean diet?
Yes, white and sweet potatoes are moderately introduced in the Mediterranean diet. In fact, medium potato packs 4 grams of fiber filled with other important nutrients (such as potassium (13)).
Are eggs allowed in the Mediterranean diet?
Yes, eggs are rarely allowed on this diet. It is recommended to limit egg consumption per week, no more than 1 egg per day (3).
Bottom line
Following a Mediterranean diet can help many people improve their eating habits for a long time. Filled with diversity and flexibility, eating in this way is easy to adapt to your regular routine. Additionally, it provides many health benefits such as reducing inflammation, improving heart health and supporting healthy aging.
Ready to start?
Jaeger suggests that my fitness friends help you. “Start tracking to understand your current eating habits and keep an eye on your fruit and vegetable consumption,” she said. “Use one of my favorite features – my weekly report – to see the total number of fruits and vegetables consumed per week Trends! “Download the app to start.
“The Postal Guide to Mediterranean Diet: Welfare, Food, and Lifestyle Habits” first appeared on the MyFitnessPal blog.
