The Mediterranean diet is a primarily plant-based eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, legumes, nuts, and seeds. It includes fewer ultra-processed foods and less meat than a typical Western diet. The diet is rich in fruits, vegetables, whole grains, and heart-healthy fats, and it may help manage weight, protect the heart, and prevent diabetes. The Mediterranean diet does not have a set plan, but it provides guidelines for food choices. The following are some of the guidelines:
- Focus on vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.
- Low to moderate consumption of poultry, eggs, cheese, yogurt, and red wine.
- Limit or avoid red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, other highly processed foods, beers, and liquors.
The Mediterranean diet is not a one-size-fits-all approach, and a dietitian can help modify it based on an individuals medical history, underlying conditions, allergies, and preferences. The Mediterranean diet is associated with many health benefits, including the prevention of cardiovascular diseases, increasing satiety, and enabling long-term adherence.
