The Mediterranean diet has received high praise from medical experts as one of the healthiest diets to strive for. What makes the Mediterranean way of eating healthier than the Western diet or Northern European diet? Read on to find out everything you need to know about it and how to incorporate it into your lifestyle.

What is the Mediterranean diet?

The diet itself is based on the foods and lifestyle of the countries in the Mediterranean region. Although not specific to any one culture or country, the basis for the diet is focused on plant based foods and lean proteins mainly from fish and chicken.

Common food choices include ample daily amounts of:

• Vegetables

• Fruits

• Nuts and seeds

• Legumes

• Olive oil

Other food choices consumed in lesser amounts include:

• Fish (primarily fatty fish)

• Seafood

• Chicken

• Dairy

What’s special about this diet?

The focus on fresh plant-based foods at all meals makes this a diet high in fiber and nutrients that is also low in added sugar and preservatives. Ample amounts of olive oil is used in Mediterranean cooking. This adds lots of healthy fats to diet which are essential to our body’s everyday functions. Read more on healthy fats and their importance in our diet.

Fatty fish and seafood contribute more healthy fats and also omega-3 fatty acids. Other lean protein choices such as chicken and dairy help keep the protein up while keeping saturated fats low in the diet. 

Foods high in saturated fats, sugar, and refined carbs are kept to a minimal amount with desert often being fresh fruit or a fruit based dish.

How to incorporate the Mediterranean diet into your lifestyle

You don’t have to start cooking Mediterranean dishes to reap the benefits of this diet. Although, trying a few Mediterranean recipes is a good place to start. 

To incorporate the benefits of the Mediterranean diet follow these core principles:

• Focus meals around plant based foods such as beans, legumes, and vegetables

• Include fatty fish, seafood, and lean proteins (chicken/turkey) instead of red meats and fatty meat such as pork steaks.

• Use olive oil or avocado oil (has a higher smoke point) for cooking instead of butter, vegetable oil, or canola oil.

• Make desserts with fresh fruit and limit use of sugar and refined carbs.

The Mediterranean lifestyle also includes ample amounts of daily physical activity such as walking and gardening. Try incorporating a daily walk into your morning and evening routines. It’s a great way to get your day started and an even better way to wind down from a busy day!

The key takeaway

The Mediterranean diet is rich in fiber, nutrients, antioxidants, healthy fats and lean proteins. It is low in added sugars, refined carbs, saturated fats and red meats. 

The food choices and active lifestyle are what make the diet healthy, not just the cooking itself. That means you do not have to cook Mediterranean recipes to reap the benefits from this diet. Instead focus on the core principles listed above.

If you want help getting started on incorporating the Mediterranean style diet into your lifestyle, schedule an appointment or email me at dietitian2go@gmail.com.

Written by: Adam Skowyra MPPD, RDN, LD