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APPETIZERS AND SIDES
A female empowering non-diet dietitian supporting women who want to create a healthier relationship with food.
SOUPS AND STEWS
DIPS, DRESSINGS & MARINADEs
SNACKS & DESSERTS
The Mediterranean diet is a pattern of eating that is based on the traditional cuisine and lifestyles of people from countries bordering the Mediterranean Sea – Spain, France, Italy and Greece.
This diet is characterized by being high in vegetables, fruits, whole grains, beans, nuts and seeds and olive oil. Instead of highly restrictive recommendations or complete eliminations, the Mediterranean diet focuses on frequency of foods and food types. For consumer ease, the main components of the diet are outlined as follows:
This pattern is considered plant-based (note: this does not mean vegetarian or vegan) as it focuses on a variety of produce, beans, nuts and seeds. Although animal sources such as chicken, fish and dairy are included, they are not recommended on a daily basis and red meat is suggested even less often.
You may notice that nuts, seeds, olive oil and fish are all significant sources of dietary fat. Monounsaturated and polyunsaturated fats (ex. omega 3 fatty acids) are major components of the Mediterranean diet due to their health benefits, compared to a high intake of saturated and/or trans fats.
One of the major lifestyle benefits of this diet is the sustainability. As mentioned before, this diet doesn’t promise weight loss or require a strict commitment. It includes most foods in varying frequency, which is helpful in the overall maintenance. PLUS, it’s tasty – incredibly important if you ask me!
The Mediterranean lifestyle doesn’t eliminate foods and instead focuses on moderation and balanced portion sizes. On top of eating habits, some lifestyle habits include sharing meals surrounded by loved ones and good conversation as well as daily physical activity.