What is the Mediterranean Diet?

“Mediterranean diet” is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea. There’s not one standard Mediterranean diet. At least 16 countries border the Mediterranean. Eating styles vary among these countries and even among regions within each country because of differences in culture, ethnic background, religion, economy, geography and agricultural production. Despite these differences, there are some common factors.

A Mediterranean-style diet focuses on lots of whole plant foods and good fats without excluding any whole foods. This plant-based food plan features minimally processed, delicious and affordable foods that are low in cholesterol and saturated fats, and high in fiber and omega-3 fatty acids.

Here’s what it’s comprised of:

• Vegetables and fruits (fruit is a common dessert as opposed to sweets)
• Bread and other whole grains
• Nuts, seeds and legumes
• Herbs and spices
• Healthy fats like olive oil 
• Cheese and yogurt 
• Eggs, fish and poultry in low to moderate amounts
• Wine in low to moderate amounts
  

What are the benefits?

A study was first done after World War II to examine the hypothesis that Mediterranean-eating patterns contributed directly to improved health outcomes. Since then hundreds of additional studies have added to the body of scientific evidence supporting the “gold standard” status of traditional Mediterranean Diet eating patterns. These studies show that eating the Mediterranean way may:

• Lengthen life
• Boost brain health 
• Lower risk for heart disease and stroke
• Reduce risk for diabetes
• Fight certain cancers
• Aid in weight loss and management 

Eating the Mediterranean Way

The Mediterranean Diet is not only a healthier way to eat, but it’s also delicious! Try any or all of these recipes, and discover for yourself why it’s so acclaimed!