The Mediterranean diet has grown in popularity in the past few years as a way of eating healthier, preventing or slowing the progression of chronic disease and reducing inflammation. The diet was inspired by the eating habits and traditional food found in Greece, specifically Crete and southern Italy. It emphasizes plant-based foods and healthy fats. The diet focuses on overall eating patterns rather than following strict formulas or calculations.
In general, the Mediterranean diet consists of the following:
- Plenty of vegetables, fruits, beans, lentils and nuts: You should aim to eat 5-9 servings of vegetables and fruits daily (more vegetables than fruit). The vitamins, minerals, antioxidants and fiber in colorful produce are anti-inflammatory and promote a healthy weight. Include beans and legumes at least twice weekly. Beans are rich in antioxidants and fiber and are a healthy protein. Include a small handful of nuts, about 1½ ounces daily. Walnuts, pistachios, almonds and pine nuts are good choices.
- A good amount of whole grains, such as whole wheat bread and brown rice: Whole grains are rich in fiber, which may help lower inflammation. Other sources of whole grains include wild rice, quinoa, oats and buckwheat.
- Extra virgin olive oil as a source of healthy fat: Other whole food sources of healthy fats include olives, nuts, seeds, fish and avocado. Avoid trans fats and unhealthy oils in stick margarine, fried foods and pastries.
- Fish, especially fish that are rich in omega-3 fatty acids: Fish that are high in Omega-3 fats, like salmon and sardines, may help to reduce inflammation. Try to eat 3-4 ounces of fish at least twice weekly.
- Some natural cheese and yogurt: Yogurt and kefir are helpful for adding healthy probiotics.
- Little or no red meat: Try to limit red meat to less than twice weekly and avoid processed meats.
- Little or no sweets, sugary drinks, or butter
The Mediterranean diet limits saturated and trans fats, sodium, refined carbohydrates and sugar. In turn, it increases foods that are high in fiber and antioxidants. Because of this, a person on this diet may experience benefits such as a lowered risk of cardiovascular disease (including heart attacks and stroke), a lowered risk of certain types of cancer, weight loss and a decrease in the decline of brain function with aging. Some people may even experience an increased lifespan related to lowering inflammation.
There's no single food or ingredient responsible for the benefits of the Mediterranean diet, but instead, various nutrients come together to benefit your body. The Mediterranean diet is so advantageous because it gives you an ideal blend of nutrients that harmonize together in order to support your overall health.
Sample day menu of the Mediterranean diet
Breakfast
- Omelet made with 1 egg + 1 egg white + spinach, asparagus, tomato, feta cheese.
- 1 orange
- 1 cup of coffee
Lunch
- 1 cup of lentil soup
- ½ cup of tabbouleh (parsley, bulger salad)
- ½ whole wheat pita bread
- ½ cup hummus
- ½ cup cucumber slices
- ½ cup olives
- 1 cup unsweet tea
Dinner
- 3 ounces of grilled fish
- 1 cup whole grain pasta
- ¼ cup marinara sauce
- ¼ cup fresh basil
- 1 ounce almonds
- ½ cup sautéed eggplant
- 1 cup spinach for salad
- 1 tablespoon olive oil
- ½ cup grapes
Snack
- 1 cup Greek yogurt and ½ cup figs.
Find more healthy eating tips from Northside Hospital Nutrition Services.
