The role of fruit and vegetables in the diet is also linked to its physiological regulator of water balance for their considerable supply of water. Moreover, the content of potassium salts is able to counteract the acids arising from a feeding today too often rich in animal proteins. The MedDiet encourages an eating pattern that includes food staples from the countries that live around the Mediterranean, such as Spain, Greece, Italy and France. The diet is primarily a plant-based one with the contributions from animal-based products being largely comprised of fish and poultry with a limited quantity of dairy products. The diet also includes plenty of seasonal fruit and vegetables as well as beans, legumes, wholegrains and low to moderate alcohol consumption, typically red wine. The rich classes loved the fresh fish (who ate mostly fried in olive oil or grilled) and seafood, especially oysters, eating raw or fried.

Whether you’re new to cooking, just starting your journey to healthier eating or looking to simplify your routine, this Mediterranean meal plan for beginners can help. Another event of great historical impact was, as it is well known, the discovery of America by Europeans. This discovery is also reflected in a “purchase” on the part of the culinary tradition of new foodstuffs such as potatoes, tomatoes, corn, peppers and chili, as well as different varieties of beans. The tomato, “exotic curiosity”, ornamental fruit only belatedly considered edible, was the first red vegetable that enriched our basket of plants and later became a symbol of the Mediterranean cuisine (6). At its banks stretched the valley of the Nile, the site of an ancient and advanced civilization, and the two great basins of the Tigris and Euphrates, which were the environment of the civilization of the Sumerians, Assyrians, Babylonians and Persians. In the Mediterranean region arose the power of the Cretans, then emerged the Phoenicians and the learned Greeks up to the emerging power of Rome, which allowed the territory to become the “good land” between the East and the West.

Your 7-day Mediterranean diet meal plan

Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Sugary fizzy drinks, concentrated juices and cordials should be replaced with water, herbal teas and the occasional glass of red wine. Serve that extra fillet of salmon from yesterday’s dinner over baby arugula, along with cherry tomatoes and a drizzle of homemade Italian vinaigrette. This healthy meal couldn’t be easier to make (or clean up, afterwards), thanks to your air fryer.

What to do about mercury in fish

The Mediterranean diet focuses on eating plant-based, whole foods and healthy sources of fats and proteins. Obeid adds that the Mediterranean lifestyle promotes eating fruits and nuts as snacks and to satisfy your sweet tooth, as well as including non-starchy vegetables with your meals every single day. This grain offers a stellar source of satiating fiber and protein. Whole grains have links to a reduced risk of a host of diseases, like stroke, type 2 diabetes, heart disease, and colorectal cancer. Rich in heart-healthy polyunsaturated fats, these nuts may also favorably impact your gut microbiome (and improve digestive health), as well as lower LDL cholesterol, according to a small study that included 18 healthy adults.

In the years since the Seven Countries Study, subsequent research has shown a significantly decreased risk for cardiovascular disease among people who follow the Mediterranean diet. A review of 185 studies, many completed within the past decade, published in 2022 in the journal Nutrients also found health benefits for lowering the risk of type 2 diabetes, obesity and cancer. There is no single Mediterranean diet, but general guidelines suggest focusing on healthy plant foods and a moderate intake of dairy products and fish or seafood. The diet does not include highly processed foods, such as candies and processed meats.

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From this study emerged clearly, as the populations that had adopted a diet based on the Mediterranean Diet presented unimeal app a very low rate of cholesterol in the blood and, consequently, a minimum percentage of coronary heart disease. This was mainly due to the plentiful use of olive oil, bread, pasta, vegetables, herbs, garlic, red onions, and other foods of vegetable origin compared to a rather moderate use of meat (13). “Be mindful of how much processed food you are eating during the week,” says Obeid.

Cheese and yogurt are enjoyed in small portions, often as part of a meal rather than a snack. Fish and seafood—especially fatty fish like salmon or sardines—are central to the plan and are typically eaten 2–3 times per week. Choosing the right diet isn’t just about losing a few pounds—it’s about fueling your body, protecting your heart, and aging gracefully. Among the many popular eating styles, the Mediterranean diet stands out for its delicious simplicity and long list of scientifically proven benefits. News and World Report, “People who eat a Mediterranean-style diet have longer lifespans, report a higher quality of life https://www.sitejabber.com/reviews/unimeal.com and are less likely to suffer from chronic diseases such as cancer and heart disease.” Some foods though are encouraged sparingly on the diet, desserts, butter, heavily processed foods like frozen meals and candy and refined grains and oils.

Easy Heart Health Tips

And depending on what you’re eating, you just kind of reduce it, or maybe you may have to swap it out. Social interactions are one of the social determinants of health, so when community health workers can build relationships with patients who are trying to make dietary changes and lifestyle changes, it can improve clients’ outcomes. The main ingredient in hummus, chickpeas are a good source of fiber, which supports digestive health and weight loss benefits.

It includes plenty of whole grains, fruits, vegetables, beans and lentils as well as seafood and healthy fats like olive oil and nuts. It also includes a moderate amount of chicken, turkey, eggs and fermented dairy, like yogurt or kefir, while limiting red meat, sweets and processed foods. Plus, the diet emphasizes the importance of cooking at home, enjoying meals with others and fitting in regular exercise, like walking.

• Overloading the body with calories also stresses the immune system and has been found to accelerate cellular aging—the opposite of what a Mediterranean diet based on moderate portion sizes aims to achieve.
• The name is slightly misleading because it refers to more of a dietary pattern — of which there are slight variations — rather than a single regimented diet.
• In one study, over a period of 12 years, women who most closely followed a Mediterranean diet had a 25% reduced risk of four cardiovascular events, including heart attack and stroke, compared to women whose diet least resembled a Mediterranean diet.
• Her work has appeared in Women’s Health, Prevention, Health and Reader’s Digest.
• Of course, everyone is different when it comes to food preferences.
• A.D.A.M. is among the first to achieve this important distinction for online health information and services.

Potential weight-loss benefits of the Mediterranean diet

The plant-based diet is rich in antioxidants — substances that could be involved in potentially reducing and repairing cell damage — which have been shown to be beneficial for heart health and overall health. In fact, one study of 4,676 healthy middle-aged women showed that those whose diets closely resembled the Mediterranean eating pattern had longer telomeres — the protective caps on the end of chromosomes that keep DNA from unraveling as we age. And a 2011 study by researchers at the University of Cordoba in Spain found a five-fold increase in stem cells in the blood of 20 elderly men and women after they consumed a Mediterranean diet for four weeks. The Mediterranean diet may also improve the quality of sperm as well as the odds of getting pregnant naturally or when undergoing in vitro fertilization (for people not living with obesity). The U.S. Department of Agriculture (USDA) recommends limiting saturated fat to no more than 10% of your daily calories (about 200 calories for most people).

How it compares to Western eating patterns

However, for those who can, we encourage subscribing and listening to the original content for a more engaging and immersive experience. These are some of the most common chronic health conditions affecting Americans. Evidence also suggests it may also improve cognition among older adults. Connect health centers with additional resources to help facilitate the work.

How to Follow the Diet

The Mediterranean diet doesn’t allow for much dairy, but Greek yogurt is a plentiful source of calcium, potassium phosphorus, and other minerals, as well as vitamins A, B2, and B12. It may help to reduce the risk of osteoporosis and improve gut health through its healthy gut bacteria. Lentils are a powerful source of plant compounds that help to protect the body against disease.

High intake (several times a day)

One of the defining features of the Mediterranean diet is its emphasis on healthy, unsaturated fats—especially olive oil. Replacing butter or margarine with olive oil reduces LDL (“bad”) cholesterol and supports brain and heart health. Nuts like almonds and walnuts are also encouraged in moderation. Evidence supports the use of the MedDiet as a healthy eating pattern for the prevention of heart disease, increasing lifespan and supporting healthy ageing.

Of course, making changes to your diet is rarely easy, especially if you’re trying to move away from the convenience of processed and takeout foods. But the Mediterranean diet can be an inexpensive as well as a satisfying and very healthy way to eat. Making the switch from pepperoni and pasta to fish and avocados may take some effort, but you could soon be on a path to a healthier and longer life. And the real Mediterranean diet is about more than just eating fresh, wholesome food. Daily physical activity and sharing meals with others are vital elements. Together, they can have a profound effect on your mood and mental health and help you foster a deep appreciation for the pleasures of eating healthy and delicious foods.

How to Enjoy the Mediterranean Diet Using Foods Near You

That still allows you to enjoy dairy products such as natural (unprocessed) cheese and Greek or plain yogurt. A Mediterranean diet is rich in fiber which digests slowly, prevents huge swings in blood sugar, and can help you maintain a healthy weight. The Mediterranean diet, known primarily as a food model, enhances the quality and safety of foods and their link to the land of origin. It offers a simple cuisine, but rich in imagination and tastes, taking full advantage of all aspects of a healthy diet. It is an ethical choice that preserves the traditions and customs of the peoples of the Mediterranean Basin (9).