The Mediterranean diet is a way of eating that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts, and seeds. It is not a strict plan, but rather a way of eating that focuses on general patterns of eating. The diet is high in healthy plant foods and low in animal products and meat. Some key features of the Mediterranean diet include:
Positive:
- High in healthy plant foods
- Low in animal products and meat
- High in fiber, making the diet filling without providing excess calories
- High in antioxidants and can reduce inflammation in the body
- Anti-inflammatory and can help maintain healthy cholesterol and blood pressure levels
- Can support good gut bacteria
- Can help reduce the risk of strokes and total cardiovascular disease, including heart disease
- Named the top diet by leading weight-loss analysts at U.S. News & World Report and Good Housekeeping Institute Nutrition Lab dietitians
Negative:
- None found
Ingredients or materials:
- Vegetables
- Fruits
- Whole grains
- Legumes or beans
- Nuts
- Seeds
- Potatoes
- Herbs
- Spices
- Fish
- Seafood
- Extra virgin olive oil
- Poultry
- Eggs
- Cheese
- Yogurt
- Red wine
- Red meat
- Sugar-sweetened beverages
- Added sugars
- Processed meat
- Refined grains
- Other highly processed foods
- Beers and liquors
- Garlic
- Basil
- Mint
- Rosemary
- Sage
- Nutmeg
- Cinnamon
- Pepper
- Olives
- Avocados
- Avocado oil
Foods to limit on a Mediterranean diet include added sugar, refined grains, and trans fats. It is important to note that the Mediterranean diet is not a one-size-fits-all approach, and it is important to develop an eating plan that is healthy for you physically, emotionally, and socially.
