The Mediterranean diet is a style of eating based on the traditional diets of people living in the regions bordering the Mediterranean Sea, including Italy, Greece, and Spain. It is based on healthy whole foods and includes very few processed foods. The diet is plant-based and filled with vegetables, beans, whole grains, and heart-healthy fats like olive oil and nuts. Some followers of the Mediterranean diet also opt to consume red wine in moderation, but it’s not required. The 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)
The Mediterranean diet has several benefits, including:
- A good balance of healthy fats
- High in fresh foods and has lower levels of highly processed foods
- High in fiber, making the diet filling without providing excess calories
- High in antioxidants and can reduce inflammation in the body
Following a Mediterranean-style diet can help people with:
- Reducing the risk of heart disease
- Lowering the risk of developing type 2 diabetes
- Reducing the risk of certain cancers
- Improving brain function and reducing the risk of Alzheimers disease
The Mediterranean diet is not a restrictive diet and no foods are entirely off-limits. Instead, it is a broad pattern of eating that favors minimally processed, plant-based foods. Portions are not restricted, and all foods should be savored and enjoyed in moderate portions that leave you feeling satisfied instead of stuffed, and when possible, eaten together with family or friends.
