There is a reason why the Mediterranean diet has remained One of the best diets year after year. It is sustainable, feasible and realistic for the long term (1).
Moreover, it is more than just a diet. It is a lifestyle.
In fact, socializing with friends and regularly moving your body is also important in addition to eating a with variation filled, plant-forward diet (2“3). This Trifecta is really the golden ticket, which means that the Mediterranean diet stands to the top of the charts every year.
We break it down so that you can live and eat the Mediterranean Sea.
What is the Mediterranean diet?
Rich in vegetable foods, the Mediterranean diet is based on (3):
- Vegetables
- Beans and legumes
- Cereal
- Healthy fats
Dietitians support this style of food. MyfitnesspalThe head of food, Melissa Jaeger, RD, LD, is a huge cheerleader for the diet.
“Following a Mediterranean diet ensures flexible eating habits and stimulates nutrients,” she says.
“I think it’s great that this approach does not cut a food group, but gives priority to getting a lot of fiber and a variety of nutrients. Moreover, the positive meal behavior encourages, such as delaying to enjoy your food in the company of others, “says Jaeger.
Health benefits of the Mediterranean diet
The health benefits of a Mediterranean diet seem to be endless. Whether you are struggling with inflammation or simply want to improve your health for the long term, this plan is a great place to start (5).
Anti -inflammatory properties
It is all those colorful fruit and vegetables that give the Mediterranean diet its anti -inflammatory force.
Antioxidants in these foods are the “good guys” who help fight against the “bad guys” (free radicals) that accumulate in your body over time (3).
Where do those “bad guys” come from?
- The environment
- Tension
- Less than large eating habits
- Lack of physical activity
But eating foods with many antioxidants, which are everywhere in the Mediterranean diet, has been shown to help reduce the inflammation (5).
Heart health
One of the biggest claims of the Mediterranean diet on fame is the great role it plays in the health of the heart.
Although some research says they are healthy fats, such as olive oil, which gives the Mediterranean diet its influence when it comes to heart health, we know that it is the totality of the Mediterranean lifestyle that really makes the difference.
This is what makes the Mediterranean lifestyle so great for your heart health (2“6):
- Daily movement
- Socialize
- Prioritize
- Antioxidant -rich food
- Dietary fiber
- Unsatisfied fat
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Get a healthy parent
Do you want to live 100? Try the Mediterranean diet, one Eating pattern rich in food based on a long service life.
Research shows a diet with less inflammatory connections, such as added sugars and saturated fats, and more anti -inflammatory nutrients, such as those fruit and vegetables in the Mediterranean diet, can promote healthy aging by lowering chronic inflammation in the course of the course time (7).
Weight management
Whether you are looking to lose weight or maintain, the Mediterranean diet has your back (8). Thanks to the high fiber content of the diet, you feel satisfied with your meals and snacks.
Research shows to fill your body with better quality food means that you are more likely to achieve and maintain your weight goals (8” 9).
Important foods in the Mediterranean diet
A-Listers in the Mediterranean diet are (3):
Fruit:
The Mediterranean diet encourages eating a variety of fresh, seasonal and whole fruits. They are a natural sweet dessert or snack.
Here are a few ways to add fruit to your meals:
- Fresh fruit, such as berries
- Dried, frozen or stored fruit (no added sugar, please)
- Canned or jarred fruit stored in 100% fruit juice
Vegetables:
No Mediterranean meal is complete with vegetables. They form the basis of the plant-forward, nutrients with the diet.
All these types of vegetables count on the Mediterranean diet:
- Fresh vegetables
- Frozen vegetables
- Bliked vegetables rinsed well. Rinsing can reduce the 33% sodium in your canned vegetables (10).
Full grains:
Lovers of carbohydrates, you are welcome here! The Mediterranean diet is filled with full grains that deliver when it comes to dietary fiber And important nutrients, such as antioxidants and B vitamins.
A few full grains that fit into the Mediterranean diet include:
- Buckwheat
- Bulgur
- Farro
- Multigrain bread
Beans, legumes, lentils:
The more, the better when it comes to these vegetable protein choices. All beans, lentils and peas are welcomed in the Mediterranean diet. Beans are admitted all day long and May appears during breakfast often (as in a Spyy Lantil Shakshuka!)
A few good choices are:
- Lentil
- Chickpeas
- Limabon
- White beans
Healthy fats:
Extra Virgin Olive Oil is a mainstay on a Mediterranean diet. Whether it is breakfast bread or sprinkled about salads or vegetables, it will certainly come all day long.
Other unsaturated fats in this diet were:
- Crazy
- Seed
- Vegetable oil
- Seed oil
Animal proteins:
Animal proteins can play a role in the Mediterranean diet, just saver.
“Although vegetable foods form the basis for most Mediterranean meals, there are different types of foods based on animals on the menu,” says MyfitnessPal Dietitist Katherine Basbaum.
These include fish, yogurt and cheese.
About the experts
Elizabeth Shaw, MS, RDN, CPT is a nutritionist, four -time cookbook author and early dietary pioneer in the field of fertility food. She is the president and owner of the US -based nutritional communication and Shaw Simple Swaps consultancy.
Katherine Basbaum, MS, RD Is Food Data Curator at MyfitnessPal. She received her masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her internship at UVA Health, where she also works as a nutrition advisor for patients with cardiology.
Melissa Jaeger RD, LD is the head of food for myfitnesspal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her internship via Iowa State University. In May 2024 she was recognized as the registered Young Dietitian of the Year by the Minnesota Academy of Nutrition and Dietetics.
Mediterranean diet meal plan
Put it simple on the Mediterranean diet and plan your meals and snacks with basic foods that pack permanently.
Here is an example of what your day could look like:
| Breakfast | Morning snack | Lunch | Noon | Dinner | Dessert |
| 2% big Greek yogurtFresh berries, walnuts and chia seeds | Homemade MultiGrain Blackberry Muffin & Hot tea | Chickpea salad With olive oil dressing and slice full of grain baguette | Red pepper hummus and cucumbers | Roasting salmon with mandarin salsa; Optional glass of red wine | 1-essence dark chocolate and almonds |
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Common myths about the Mediterranean diet
Let’s clean up the confusion about the Mediterranean diet.
- You were guaranteed to lose weight on a Mediterranean diet.
Balance and moderation are the key, even on the Mediterranean diet. Portie control still plays in the game on this diet. Focus on mindful food, Log inAnd the use of healthy fats in moderation.
- You don’t get enough iron after a Mediterranean diet.
Meat Eaters, relax! Iron is found in both plants and animals -based food. Although the Mediterranean diet recommends to limit your consumption of animal proteins, you can still meet your iron needs by absorbing plant plants with a high iron, such as spinach, artichokes, soybeans, beans and even ready-made full grain reinforcement Cereals ((11).
- Eating a Mediterranean diet is expensive.
The key to following a Mediterranean is diet Cook at home! If you do this consistently, it is more likely Save more money And achieve your goals.
- It feels boring to eat Mediterranean meals every day.
Don’t you like salads? That’s fine! The great thing about the Mediterranean diet is that you can let it match your preferences. This way of eating is not rigid, which means you can be (olive oil) CakeAnd eat it too!
Frequently asked questions (frequently asked questions)
What do you eat on a Mediterranean diet?
This is an emphasis on full grains, fresh fruit and vegetables, olive oil and nuts and legumes and beans. Dairy products, such as yogurt, and animal proteins, such as poultry, are occasionally enjoyed.
What is not allowed on a Mediterranean diet?
Although you may find a piece of dark chocolate or wine that is included in a balanced Mediterranean diet thanks to an acceptance of all foods, there are some that must be limited. “Some foods are recommended to be sparingly consumed, including red meat and food with added sugars such as cookies, sweets and other sweets. Exaggerated, packaged food in general must also be limited, “says Basbaum.
What do Mediterranean people eat for breakfast?
Warm full grains, such as a warm Farro bowl with seeds and plums in the winter, a cold muesli with oatmeal and nuts on a warm summer day with milk, or a Greek yoghurtparfait with fresh berries are often found on the breakfast table.
Are potatoes on a Mediterranean diet?
Yes, potatoes, both white and sweet, are included in the degree of the Mediterranean diet. In fact, a medium -sized potato 4 grams of filling fibers in addition to other important nutrients, such as potassium (13).
Are eggs allowed on a Mediterranean diet?
Yes, eggs are sparingly allowed on this diet. It is recommended to limit the egg consumption weekly, to no more than 1 egg per day (3).
The Bottom Line
Following a Mediterranean diet can help many people improve their eating habits for the long term. Filled with variety and flexibility, the food can easily fit into your regular routine in this way. Moreover, it offers countless health benefits, such as reducing inflammation, improving the health of the heart and supporting healthy aging, to name just a few.
Ready to start?
Jaeger recommends to leave My fitness friend help you. “Start following to gain insight into your current dietary habits and pay attention to your fruit and fruit consumption,” she says. “Use one of my favorite functions –My weekly report– To see trends in the total quantities of fruit and vegetables that are consumed week after week! “ Download the app To start with.
Post Guide to the Mediterranean diet: benefits, foods and lifestyle habits first appeared on Myfitnesspal blog.