What Is the Mediterranean Diet, and Why Is it So Popular?

Combine a small portion with whole grains and vegetables for a balanced meal. And there is even stronger evidence that drinking more than what is considered moderate can have devastating health consequences, including an increased risk of cancer. Connect health centers with additional resources to help facilitate the work. Counselors working with patients on implementing the Med-South program begin by asking what patients want to change and how they feel most comfortable starting. While studies on the Med-South lifestyle program continue, Samuel-Hodge said her team has already learned lessons that could help public health workers in other regions to implement similar programs that cater to the palates of local communities.

How to Enjoy the Mediterranean Diet Using Foods Near You

But following the Mediterranean diet involves more than simply eating a checklist of foods. Use Seafood Watch recommendations to help determine the best choices for the environment and your health—including which fish tend to carry more mercury. Canned and frozen are great options that last much longer than fresh, while offering the same nutritional benefits. Fatty fish like salmon, mackerel, tuna and herring are just a handful of the fish you’ll find in the Mediterranean diet. These fish contain high doses of omega-3 fatty acids, which help reduce inflammation and improve cholesterol levels. Plus, if you don’t have access to fresh fish, canned versions of these fish are equally nutritious, quicker to prepare and last much longer in your pantry.

• No foods are completely off limits when following a Mediterranean eating pattern, but the diet doesn’t include processed food — which is why Obeid recommends minimizing their frequency.
• It can also sound challenging because we’re not as familiar with the types of food and different recipes offered in a Mediterranean lifestyle.
• Instead of adding higher-saturated-fat sources of dairy, like heavy cream or “cheese” from a can, on top of everything, aim to eat a variety of flavorful cheeses and fermented dairy products—like kefir and yogurt—in moderation.
• “Baking, grilling, steaming, and boiling are preferred over pan frying or deep frying, for instance.”
• 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.
• “There are all of these benefits, and if you look at all the chronic conditions that really plague the U.S. population, diet is one of the risk factors that can be modified,” Samuel-Hodge said.

Mediterranean diet: Foods to eat, health benefits and how to get started

Check to see if the nutritionist is licensed or certified to practice. The primary organization of qualified nutrition professionals is the Academy of Nutrition and Dietetics. “It allows the patient or the client to see that within health care you can have more than one encounter with somebody who actually cares whether you made the planned behavior changes and helps you to reach your goals. Samuel-Hodge said it is most helpful for those who follow the Med-South program to focus on adding variety to what they already eat rather than eliminating foods. In another study, researchers pointed to the plan’s larger focus on lifestyle (diet quality, physical activity, sleep habits) as a likely reason for keeping the pounds off. These protein-rich, lean meats are welcome in the Mediterranean diet, but eat them less often.

How to Get Started With the Mediterranean Diet

While the jury is still out due to the evidence being mixed, there is some evidence /trustpilot/ that a small amount of red wine per day may have heart health benefits, especially when consumed with a meal, per a 2024 study in the European Heart Journal. The emphasis is on “small amount.” That’s 5 ounces (or less) per day for women and 10 ounces (or less) per day for men. The Mediterranean diet is an eating pattern that originated from the traditional way of eating in the countries surrounding the Mediterranean Sea. But you don’t have to live in Italy, Spain or France to benefit from the diet—many people are transitioning to it for the range of health benefits it provides. And more and more research is finding that foods from all over the globe—not just foods from one specific region—can confirm the same benefits when eaten in similar proportions to the Mediterranean diet.

Make Vegetables the Main Part of Your Meal

Unlike many other trendy eating patterns, the Mediterranean diet is meant to be easily customizable and can work with various cuisines and preferences. Rather than a strict meal plan, it’s a way of eating that emphasizes enjoying whole foods and regular physical activity. Lainey is a weight-loss dietitian who helps people ditch diets, change their habits and create a healthy lifestyle that lasts. She has Master’s in Nutrition Communication from the Tufts Friedman School of Nutrition Science and Policy and completed her dietetics training at Massachusetts General Hospital, a Harvard teaching hospital. She writes on a variety of topics including weight loss, gut health, pregnancy, breastfeeding and trendy diets.

Who can help me start the Mediterranean diet?

However, you should not drink if you have a condition where alcohol would cause harm, including liver disease, a history of alcohol misuse or pregnancy. If you don’t drink, there is no need to start drinking to follow the Mediterranean diet. Although the higher cost of fresh produce can be challenging, Samuel-Hodge said there is often a way to make it work.

How to Follow A Mediterranean Diet Pattern

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. Enjoy yogurt, too, but choose plain, fermented and Greek when possible. Skip the high-added-sugar, flavored yogurts, as too unimeal-review trustpilot much added sugar can have negative health effects over time. It was first widely publicized in the 1975 book How to Eat Well and Stay Well the Mediterranean Way by Ancel and Margaret Keys. This blog was written by Fatima Catolos and review by our registered dietitian Haley Kanada. “You don’t have to change your diet overnight. Begin by trying the Mediterranean lifestyle principles that sound most achievable for you and go from there.”

Tips for making a Mediterranean diet meal plan

Funding is also a barrier for health departments and community health centers that want to implement lifestyle programs such as Med-South — particularly in areas that serve high-risk populations or patients who are uninsured or underinsured. Adopting a Mediterranean eating pattern can sound overwhelming, especially if your busy lifestyle makes it hard to prepare fresh food. It can also sound challenging because we’re not as familiar with the types of food and different recipes offered in a Mediterranean lifestyle.

What Is the Mediterranean Diet? (With Meal Plan Ideas & Tips for Getting Started)

Instead of adding higher-saturated-fat sources of dairy, like heavy cream or “cheese” from a can, on top of everything, aim to eat a variety of flavorful cheeses and fermented dairy products—like kefir and yogurt—in moderation. Choosing strong-flavored cheeses like feta or Parmesan can satisfy the flavor you want in smaller doses. With that said, these cheeses also tend to be higher in sodium, so if your body is sensitive to sodium, choose lower-sodium cheeses to eat in moderation.

Fish

Food pantries that stock fresh produce, for example, can help fill the gap for families and individuals when fresh produce is not financially accessible, and health centers can help connect people to such resources. Samuel-Hodge said she has noticed other benefits beyond weight loss and improved health from the lifestyle changes. “The benefit to [these populations] of modest weight loss and adopting a Mediterranean dietary pattern is really great,” Samuel-Hodge said. Try swapping refined grains like white bread, white rice and pasta for whole grains like corn, brown rice, quinoa, bulgur, barley and farro.

Adopting healthier eating habits, such as a Mediterranean diet pattern, is one of the ways people can reduce their risk for developing these chronic conditions. 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. “This lifestyle encourages diversifying your protein intake by including more plant-based protein, fish and shellfish, white cheeses, skinless chicken and limiting the amount of red meat,” says Obeid. “It is also important to minimize the amount of processed foods during the week.”

UNC faculty developed a spin on the Mediterranean diet known as the Med-South diet — a program that follows the patterns of the Mediterranean diet and incorporates a Southern twist. The diet is part of a lifestyle program that is undergoing clinical trials to determine whether it can be effective for long-term weight loss and understand how health centers can effectively deliver the program to patients in need. “I encourage thinking of it more as a lifestyle,” recommends Lea Obeid, a dietitian at Houston Methodist.