Healthy eating can be confusing and overwhelming. It seems like diet trends are constantly telling us to eat this, don’t eat that or buy this special program. Wouldn’t it be great if there was a way to improve your diet without crazy restrictions or complicated rules?
Actually, there is. The Mediterranean diet is a science-backed way to boost your health without gimmicks or off-limits foods. Amanda Marnon, MS, RDN, a bariatric dietitian at Henry Ford Health, explains how to reap the benefits of this plan.
What Is the Mediterranean Diet?
The Mediterranean diet isn’t really a “diet” at all. “The Mediterranean diet doesn’t require cutting out food groups, counting calories or following strict guidelines,” says Marnon. “Instead, you’re adopting a lifestyle you can modify to fit your tastes and preferences.”
The Mediterranean diet isn’t a new fad—it’s how people in Mediterranean countries have eaten for centuries. “People who live in countries that border the Mediterranean Sea—like France, Greece, Italy and Spain—have common eating styles,” says Marnon. “And we have evidence that their diet protects against chronic health problems that are more common in the U.S.”
The beauty of the Mediterranean diet is in its variety. “Each Mediterranean country has its own culture, ethnicity, agriculture and economy,” Marnon says. “So the way people eat in Monaco will look different than in Croatia, but you will see a few common themes.”
Regardless of the country, the Mediterranean diet typically focuses on:
- Plant-based whole foods, especially fruits, vegetables, legumes and whole grains
- Small amounts of dairy products, fish, poultry, nuts and seeds
- Olive oil as the primary source of fat
When you follow the Mediterranean diet, you minimize sugary and ultra-processed foods because they’re generally low in fiber, protein and other nutrients. “Eating a Mediterranean diet doesn’t mean you can never eat a cookie or cupcake,” says Marnon. “It just means you focus on nutrient-dense, whole foods and limit treats.”
The Mediterranean diet also limits meat. “Americans consume a lot of meat, which can be high in saturated fat and may raise the risk of heart disease,” Marnon says. “Ideally, enjoy meat in smaller amounts and use it as a garnish, not your main course. Try to get most of your protein from leaner sources, like legumes, eggs and fish.”
You don’t need special ingredients to start going Mediterranean: Just head to your grocery store. “Shop mostly for fruits, veggies, whole grains and legumes,” says Marnon. “Add some fish, nuts and seeds, and you’ve got a cart of Mediterranean diet-friendly foods.”
Reasons to Go Mediterranean
Trying To Lose Weight?
Experts have studied the Mediterranean diet for decades, and research continues to show its health benefits. It’s perhaps most famous for its ability to lower the risk of cardiovascular and metabolic conditions, including:
- Diabetes
- Heart disease
- High blood pressure
- Obesity
- Stroke
But this diet’s benefits go beyond cardiovascular health. “Newer research has found that the Mediterranean diet may also lower the risk of certain cancers, including breast, colon and lung cancer,” says Marnon.
Going Mediterranean may also boost your brain health. “Research shows that people who follow a Mediterranean diet have a significantly lower risk of Alzheimer’s disease,” says Marnon. “Another study found that this diet could delay the onset of Parkinson’s disease.”
Not all “Mediterranean food” fits the Mediterranean diet
What about getting some takeout from the local Mediterranean restaurant? “Just because the menu says the food is ‘Mediterranean’ doesn’t necessarily make it a healthy choice,” explains Marnon. “For example, some Greek and Italian restaurants in the U.S. serve deep-fried dishes high in unhealthy fats. Regardless of the style of food, you want to look for the same basic ingredients, like fiber-rich plant foods and lean proteins.”
When you eat out, Marnon suggests starting with a salad with olive oil and vinegar. “After your salad, opt for an entrée of fish or grilled chicken,” she says. “For a vegetarian option, choose whole grain pasta, brown rice or legumes like beans and lentils.”
Customization Is Key
If you’ve tried other diets but didn’t find success, give the Mediterranean diet a chance. “The Mediterranean diet works because it’s flexible, not restrictive,” says Marnon. “You can personalize it to your tastes, so it’s easier to stick with it over the long term. If your preferences change, the diet can change with you—so you can reap the benefits now and for years to come.”
Reviewed by Amanda Marnon, MS, RDN, a bariatric dietitian at Henry Ford Health.
