The following list is an excerpt from the Mayo Clinic that outlines what the mediterranean diet looks like:
"The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.
The main components of Mediterranean diet include:
- Daily consumption of vegetables, fruits, whole grains and healthy fats
- Weekly intake of fish, poultry, beans and eggs
- Moderate portions of dairy products
- Limited intake of red meat
Other important elements of the Mediterranean diet are sharing meals with family and friends, enjoying a glass of red wine and being physically active.
Plant based, not meat based
The foundation of the Mediterranean diet is vegetables, fruits, herbs, nuts, beans and whole grains. Meals are built around these plant-based foods. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean Diet, as is seafood. In contrast, red meat is eaten only occasionally.
Healthy fats
Healthy fats are a mainstay of the Mediterranean diet. They're eaten instead of less healthy fats, such as saturated and trans fats, which contribute to heart disease.
Olive oil is the primary source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which has been found to lower total cholesterol and low-density lipoprotein (LDL or "bad") cholesterol levels. Nuts and seeds also contain monounsaturated fat.
Fish are also important in the Mediterranean diet. Fatty fish — such as mackerel, herring, sardines, albacore tuna, salmon and lake trout — are rich in omega-3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and decrease the risk of stroke and heart failure.
What about wine?
The Mediterranean diet typically allows red wine in moderation. Although alcohol has been associated with a reduced risk of heart disease in some studies, it's by no means risk free. The Dietary Guidelines for Americans caution against beginning to drink or drinking more often on the basis of potential health benefits.
Eating the Mediterranean way
Interested in trying the Mediterranean diet? These tips will help you get started:
Eat more fruits and vegetables. Aim for 7 to 10 servings a day of fruit and vegetables.
Opt for whole grains. Switch to whole-grain bread, cereal and pasta. Experiment with other whole grains, such as bulgur and farro.
Use healthy fats. Try olive oil as a replacement for butter when cooking. Instead of putting butter or margarine on bread, try dipping it in flavored olive oil.
Eat more seafood. Eat fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid deep-fried fish.
Reduce red meat. Substitute fish, poultry or beans for meat. If you eat meat, make sure it's lean and keep portions small.
Enjoy some dairy. Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses.
Spice it up. Herbs and spices boost flavor and lessen the need for salt."
Citation: Mayo Clinic Staff, (2019, June 19), Mediterranean diet: A heart-healthy eating plan, Retrieved from Mayo Clinic
