The Mediterranean diet enjoys the distinction of being ranked the No. 1 diet, according to U.S. News and World Report rankings.
This diet is considered both sustainable and healthy, making it a prime candidate for people who want to try to live a healthier lifestyle.
Here’s a closer look at what the Mediterranean diet is and what its benefits are.
What is the Mediterranean diet?
The Mediterranean diet is a way of eating that draws from the cuisines of countries like Greece and Spain near the Mediterranean Sea, according to Healthline.
Some examples of traditional Mediterranean diet recipes are:
What are the 8 components of the Mediterranean diet?
The eight components of the Mediterranean diet are listed by Queensland Health, including:
- Whole grains.
- Vegetables.
- Herbs, spices, onion and garlic.
- Extra virgin olive oil.
- Fruit.
- Legumes.
- Nuts and seeds.
- Fish and seafood.
The Cleveland Clinic lists eight components of the Mediterranean diet, too:
- Moderate portions of cheese and yogurt.
- Little, if any, meat (poultry, like chicken, over red meat).
- Little, if any, sweets or butter.
- Moderate portions of fish.
- Lots of whole grains.
- Lots of fruits, vegetables, legumes and nuts.
- Extra virgin olive oil for healthy fat.
- If you don’t drink alcohol, don’t start drinking.
Mediterranean diet benefits
The Mediterranean diet has several health benefits. It can lower risk of stroke in women, improve gut health, lower risk of dementia, reduce high blood pressure, aid in weight regulation and may also reduce the risk of some cancers, Forbes reported.
Can you eat eggs on the Mediterranean diet?
Yes, eggs can be eaten on the Mediterranean diet. Shakshuka is a dish from North Africa and the Middle East that has eggs, per Downshiftology. It’s considered a Mediterranean diet-friendly food. So is a frittata, which also has eggs.
Are potatoes OK on the Mediterranean diet?
Potatoes are considered a good food to eat on the Mediterranean diet. “Potatoes can often be a great source of potassium, and it contains plenty of great vitamins that will help you stay healthy,” according to the Mediterranean Diet Guru.
Roasting potatoes with olive oil and some fresh herbs like oregano is a good way to eat potatoes within the parameters of the Mediterranean diet. You could also try making a loaded baked potato with a twist, using this recipe from the Mediterranean Dish.
What cheese is OK on the Mediterranean diet?
Moderate portions of cheese are OK to eat while following the Mediterranean diet. Some examples of cheeses that can be eaten are feta, Swiss, ricotta, Parmesan, cotija and Brie, according to Eating Well.
FAQs
emphasizes vegetables, fruits, whole grains, beans and legumes; includes low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils and nuts; and. limits added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.
What are the basics of a Mediterranean diet? ›
emphasizes vegetables, fruits, whole grains, beans and legumes; includes low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils and nuts; and. limits added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.
What is the fastest way to lose weight on the Mediterranean diet? ›
If you want to lose weight following a Mediterranean diet here are my 5 tips that work.
- Eat your main meal early in the day. ...
- Eat vegetables as a main course cooked in olive oil. ...
- You should drink water mostly and sometimes tea, coffee and wine (for adults) ...
- Consume the right amount of olive oil. ...
- Move.
The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.
What is a typical Mediterranean breakfast? ›
Common Mediterranean Breakfast Foods
Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.
What do you eat in the morning on a Mediterranean diet? ›
“An ideal breakfast would be two slices of 100% whole-grain bread with two scrambled eggs sautéed with some spinach and tomatoes, and maybe a little avocado,” Gans explains. “You're getting healthy fats, protein from the eggs, and whole grains.”
What are 3 cons of the Mediterranean diet? ›
There may be health concerns with this eating style for some people, including:
- You may gain weight from eating fats in olive oil and nuts.
- You may have lower levels of iron. ...
- You may have calcium loss from eating fewer dairy products.
10 foods to add to your Mediterranean lifestyle
- Extra virgin olive oil. ...
- Walnuts. ...
- Lentils. ...
- Blueberries. ...
- Wild salmon as a healthy animal protein. ...
- Garlic for a reduced risk of cancer. ...
- Oregano as an anti-inflammatory agent. ...
- Mushrooms for a mental health boost.
Lunch on the Mediterranean diet typically includes colorful ingredients — like vegetables and whole grains — that are flavorful and packed with nutrients. You can enjoy meals like falafel sandwiches, quinoa bowls, and tuna salads for lunch while following this diet.
Are potatoes ok on a Mediterranean diet? ›
You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.
The Mediterranean Diet
It also includes fish and other seafood, as well as olive oil as the main fat source for cooking. It offers more good, monounsaturated fats (found in foods like peanuts, peanut butter, seeds and olive oil) than the typical American diet, which is heavier on saturated fats from animal protein.
Is pasta ok on a Mediterranean diet? ›
A typical Mediterranean diet has common elements such as lots of vegetables, fruits, beans, cereals and cereal products, for example wholegrain bread, pasta and brown rice.
What are the main foods in a Mediterranean diet? ›
A Mediterranean-style diet is based on these foods: • vegetables • fruits • extra virgin olive oil • wholegrain breads and cereals • legumes or beans (e.g. chickpeas, kidney beans or lentils) • nuts and seeds • fish and seafood • onion, garlic and other herbs and spices (e.g. oregano, coriander, cumin etc.)
What are the 9 components of the Mediterranean diet? ›
What are the 9 components of the Mediterranean diet?
- vegetables.
- healthy oils, like olive oil.
- whole grains.
- legumes.
- fruits and nuts.
- fish and shellfish.
- low fat dairy.
- lean proteins.
And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?
