There is a reason why the Mediterranean has been one of the best diets year after year. It is sustainable, achievable and realistic for a long time (1).
Plus, that’s more than just a diet. It’s a lifestyle.
In fact, it is also important to socialize with friends and move your body on the ordinary in addition to eating a variation that is full, plant-forward diet (2,3). This Trifecta is really the golden ticket that causes the Mediterranean to rise to the top of the charts every year.
We break it down so you can start living and eating the Mediterranean.
What is the Mediterranean Department?
Rich on plant -based foods the Mediterranean is based on (3):
- Vegetables
- Beans and legumes
- Whole grains
- Healthy fats
Dietitians tend to support this eating style. MyFitnessPal’s head of nutrition, Melissa Jaeger, RD, LD, is a huge cheerleader for the diet.
“After a Mediterranean diet pattern allows for flexible eating habits while encouraging nutrient -tight food,” she says.
“I love that this approach does not cut out any food group, but prioritize getting lots of fiber and a variety of nutrients. Plus, it encourages positive meals for meals, such as slowing down to enjoy your food in the company of others, ”says Jaeger.
Health benefits of the Mediterranean Department
The health benefits of a Mediterranean diet seem to be endless. Whether you are struggling with inflammation or just wanting to improve your health for a long time, this plan is a good place to start (5).
Anti -inflammatory properties
It is all the colorful fruits and vegetables that give the Mediterranean diary its anti -inflammatory power.
Antioxidants in these foods are the “good guys” that help fight the “bad guys” (free radicals) that build up in your body over time (3).
Where do these “evil guys come from?
- The environment
- Stress
- Less than large eating habits
- Lack of physical activity
But eating high antioxidants that are all over the Mediterranean has been shown to help lower inflammation (5).
Heart Health
One of the Mediterranean’s greatest allegations of fame is the role of the stars it plays in heart health.
While some studies say that it is healthy fats that olive oil that causes the Mediterranean diary its threat when it comes to heart health, we know that it is the whole of the Mediterranean lifestyle that really makes the difference.
Here’s what makes the Mediterranean lifestyle so great for your heart health (2,6):
- Daily movement
- Social togetherness
- Prioritization of sleep
- Antioxidant foods
- Dietary fiber
- Unsaturated fat
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Healthy aging
Will you live to be 100? Try the Mediterranean Department, an eating pattern that is rich in long -life -based foods.
Research shows that there is a diet that has less inflammatory compounds, such as added sugar and saturated fat, and more anti -inflammatory nutrients, such as these fruits and vegetables in the Mediterranean, can promote healthy aging by lowering chronic inflammation over time (7) .
Weight control
Whether you want to lose weight or maintain it, the Mediterranean Department has your back (8). Thanks to the high fiber content of the diet, you will be happy with your meals and snacks.
Research show that fills your body with better quality food means you are more likely to reach your weight goals and maintain them (8, 9).
Key food in the Mediterranean
A lists in the Mediterranean Department include (3):
Fruits:
The Mediterranean diagnosis 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 meals:
- Fresh fruits that berry
- Dried, frozen or preserved fruit (no added sugar please)
- Hermetic or crushed fruits preserved in 100% fruit juice
Vegetables:
No Mediterranean meal is complete with vegetables. They form the basis of the dietary plant-forward, nutrient-tight meals.
All of these types of vegetables are counting the Mediterranean Department:
- Fresh vegetables
- Frozen vegetables
- Can of vegetables rinse well. Rinsing can reduce the sodium upwards of 33% in your can of vegetables (10).
Whole grains:
Carb lovers, you are welcome here! The Mediterranean Department is filled with whole grains that deliver when it comes to dietary fiber and important nutrients, such as antioxidants and B vitamins.
A few whole grains that fit into the Mediterranean Department includes:
- Buckwheat
- Bulgur
- Farro
- Multigrain bread
Beans, legumes, lentils:
The more, the Merrier when it comes to these plant -based protein choices. All beans, lentils and peas are welcomed in the Mediterranean. Beans are incorporated all day and can also occur during breakfast often (as in a spicy lentils Shakshuka!)
A few good choices include:
- Lentils
- Chickpeas
- Lima beans
- White beans
Healthy Fats:
Extra virgin olive oil is a cornerstone of a Mediterranean diet. Whether baked in breakfast bread or dripped over salads or vegetables, it certainly shows up all day.
Other unsaturated fats in this diet included:
- Nuts
- Seed
- Vegetable oils
- Seed oils
Animal Proteins:
Animal proteins can play a role in the Mediterranean, just more sparingly.
“Although plant -based foods are the basis of most Mediterranean meals, there are several types of animal -based foods on the menu,” says MyFitnessPal Dietistian Katherine Basbaum.
These include fish, yogurt and cheese.
About the experts
Elizabeth Shaw, MS, RDN, CPT is a nutritionist, four-gauge cookbook writer and early nutritional pioneer in fertility nutrition. She is the president and owner of the US-based nutrition communication and consulting firm Shaw Simple Swaps.
Katherine Basbaum, Ms, Rd is a food data curator on MyFitnessPal. She received her candidates in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutrition adviser for cardiology patients.
Melissa Jaeger RD, LD is the Nutrition Manager for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed his dietary internship through Iowa State University. In May 2024, she was recognized as the registered young dietitian in the year awarded by the Minnesota Academy of Nutrition and Dietetics.
Mediterranean diet meal plan
Keep it simple on the Mediterranean Department and plan your meals and staple meal snacks that pack residence.
Here’s an example of what your day can look like:
| Breakfast | Morning snack | Lunch | Afternoon snack | Noon | Dessert |
| 2% fat Greek yogurt, fresh berries, walnuts and chia seeds | Homemade Multigrain Blueberry Muffin & Hot Tea | Chickpear salad with olive oil connection and slice of whole grain laguette | Red pepper hummus & cucumbers | Toasted salmon with mandarin salsa; Optional glass of red wine | 1-ounce dark chocolate and almonds |
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Common myths about the Mediterranean
Let’s clear confusion around the Mediterranean.
- You are guaranteed to lose weight on a Mediterranean diet.
Balance and moderation are key, even on the Mediterranean. Sub -control still comes into play on this diet. Focus on attentive eating, logging your food and using healthy fats in moderation.
- You don’t get enough iron after a Mediterranean diet.
Meat eaters, relax! Iron is found in both plant and animal-based foods. While the Mediterranean Deed recommends limiting your consumption of animal proteins, you can still meet your iron needs by incorporating high -iron plant foods such as spinach, artichokes, soybeans, beans and even ready to eat whole grains fortified grain (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 reach your goals.
- It feels boring to eat Mediterranean style every day.
Don’t you love salads? That’s fine! The beautiful thing about the Mediterranean Diet is that you can make it fit your preferences. This way of eating is not stiff, which means you can have your (olive oil) cake and eat it too!
Frequently asked questions (frequently asked questions)
What are you eating on a Mediterranean diet?
This is a weight of whole grains, fresh fruits and vegetables, olive oil and nuts and legumes and beans. Dairy products, such as yogurt and animal proteins, like poultry, are occasionally enjoyed.
What is not allowed on a Mediterranean diet?
While you may find a piece of dark chocolate or wine incorporated into a balanced Mediterranean diet thanks to an acceptance of all foods, there are some that need to be limited. “Some foods are recommended to be consumed sparingly, including red meat and foods that contain added sugar such as cookies, sweets and other sweets. Throughout processed, packaged foods generally should also be limited, ”says Basbaum.
What do Mediterranean people eat for breakfast?
Remembered whole grains, like a hot Farro bowl with seeds and prunes in winter, a cold muesli with oatmeal and nuts on a hot summer day with milk or a Greek yogurt parfait with fresh berries often on the breakfast table.
Are potatoes on a Mediterranean diet?
Yes, potatoes, both white and sweet, are included in moderation on the Mediterranean. In fact, a medium potato packs 4 grams of fiber filling with other important nutrients, such as potassium (13).
Are eggs allowed on a Mediterranean diet?
Yes, eggs are allowed sparing on this diet. It is recommended to limit egg consumption weekly to a maximum of 1 egg per day. Day (3).
The lower line
After a Mediterranean, it could help many people improve their eating habits for a long time. Filled with variation and flexibility, eating in this way can easily fit into your regular routine. Plus, it offers several health benefits, such as lowering inflammation, improving heart health and supporting healthy aging, to name a few.
Ready to get started?
Jaeger recommends letting my fitness friend help you. “Start tracking to gain insight into your current diets and pay attention to your fruit and vegetable consumption,” she says. “Use one of my favorite features – my weekly report – to see trends in the total amounts of fruits and vegetables consumed week a week!” Download the app to get started.
The Post Guide to the Mediterranean Department: Benefits, Food and Lifestyle Hanes first appeared on the MyFitnessPal blog.