The Mediterranean Diet – A Complete Beginner’s Guide

The Mediterranean diet is an eating style centered on fruit, vegetables and whole grains; and emphasizes healthy fats (polyunsaturated and monounsaturated like olive oil) over saturated and trans fats.

Diets that emphasize lean meats, poultry, eggs and dairy as part of a balanced diet typically include consuming moderate quantities of lean meats, poultry, eggs and dairy as well as some red wine and dark chocolate in moderation.

What is the Mediterranean Diet?

The Mediterranean Diet is an eating pattern that incorporates healthy foods with traditional flavors and cooking methods, without becoming an official diet plan. While not considered such, its principles – consisting of plenty of plant-based foods, low-fat dairy and whole grain foods as well as moderate quantities of fish meat nuts- have been linked with improved heart health as well as decreased risks of cancer diabetes and dementia.

For an authentic Mediterranean dining experience, choose extra virgin olive oil (EVOO) over vegetable or other fats. Its superior ratio of unsaturated to saturated fatty acids plus its abundance of antioxidants will add depth and flavour.

Legumes such as beans and lentils are a staple in the Mediterranean diet. You can incorporate them into hummus, bean salad or soup recipes for maximum enjoyment! In addition to providing essential proteins and fiber content, legumes offer important vitamins and minerals like folate and iron for healthful living.

What are the Mediterranean Diet Principles?

The Mediterranean diet emphasizes plant-based foods such as fruits, vegetables, whole grains, beans and nuts as pillars of nutrition. Incorporating moderate protein consumption from poultry eggs and dairy as well as fish as an excellent source of heart-healthy unsaturated fats and omega-3 fatty acids; further limiting consumption of red processed meats dark meat poultry full fat dairy full-fat dairy full-fat coconut and palm oils is part of this approach.

Olive oil and other healthy vegetable oils are the main sources of healthy fats found in the Mediterranean Diet, which promotes their use to help lower LDL (bad) cholesterol.

The Mediterranean Diet encourages consumption of minimally processed sugars, salts and sweetened beverages while encouraging the use of spices and herbs to flavor meals. If considering the Mediterranean Diet as part of your eating plan, be sure to consult a primary care physician or registered dietitian first before making major alterations to your eating habits.

What are the Mediterranean Diet Rules?

The Mediterranean diet’s heart-healthy and life-extending power lies in its combination of nutrients. These include “good” monounsaturated fat from olive oil and nuts; omega-3 fatty acids from fish such as salmon, shrimp, and clams; as well as vitamins, minerals, fiber, and phytochemicals found in whole grains, fruits and vegetables.

Daily eating should focus on enjoying leafy greens, tomatoes, berries, whole grains, beans and legumes (such as lentils) as well as extra virgin olive oil for healthy fats. Fish, poultry and eggs should also be eaten twice each week along with moderate portions of dairy and legumes but avoiding red meat and sweets as much as possible.

Avoid processed foods, particularly those high in added sugar and saturated fats. Instead, focus on eating a variety of heart-healthy meals prepared using methods like baking, grilling and broiling; replace cookies and donuts with fresh fruits or cheese like feta or Parmigiano-Reggiano instead; drink wine in moderation like many people who follow the Mediterranean diet do.

What are the Mediterranean Diet Tips?

Focus on adopting a Mediterranean diet of fish (about two or three times each week), poultry and eggs. When choosing meats for special occasions such as lamb chops, lean proteins like Kofta Kebobs or Moussaka should be chosen instead of red meats that may contain saturated fats such as pork.

Use extra virgin olive oil in the kitchen and on salads, vegetables and whole grains as an ingredient to cook with and drizzle as an accent. Instead of unhealthy frying methods such as deep fat frying or pancake battering, choose baking, broiling or roasting as healthy alternatives to achieve similar results.

Focus on including fruits and vegetables at every meal, with satisfying salads like Kale Salad with Pomegranate Vinaigrette; Chickpea Salad with Grape Tomatoes and Balsamic Dressing; or delicious spinach lentil soup being the cornerstones.

The Mediterranean diet is highly customizable to your lifestyle. Working with a registered dietitian, you can find ways to make meaningful changes that fit with you personally. ZOE runs one of the world’s largest nutrition studies combining their findings with your personal health history data to provide customized advice.