Share about the Mediterranean diet here:
As future dietitians, we learned about the Mediterranean diet in classes year after year. The Mediterranean diet is inspired by the traditional eating habits of countries like Greece, Italy, and southern Spain. It’s more than a meal plan—it’s a lifestyle. It’s centered around whole, seasonal foods and a relaxed, communal approach to meals.
Key Foods Included in The Mediterranean Diet:
- Fresh fruits: Citrus, grapes, figs, berries, apples
- Fresh vegetables: Leafy greens, tomatoes, zucchini, eggplant, onions, artichokes
- Whole grains: Farro, barley, bulgar, sourdough bread, brown rice
- Legumes: Lentils, chickpeas, white beans, fava beans
- Healthy fats: Primarily extra virgin olive oil
- Fish and Seafood: Sardines, anchovies, salmon, shellfish
- Nuts and Seeds: Almonds, walnuts, sesame
- Herbs and Spices: Parsley, oregano, mint, cinnamon, garlic
- Dairy in moderation: Full-fat yogurt, feta, sheep/goat cheese
- Meat in moderation: Lamb, chicken, pork
- Red wine in moderation
Perhaps most importantly — meals are homemade, shared, and savored. See below for the Mediterranean Diet Pyramid done by OldWays and Harvard School of Public Health.
Key Health Benefits of the Mediterranean Diet:
The Mediterranean diet has been widely studied and linked to a variety of health benefits. Unlike other diets, it provides sustainability and flexibility, and is naturally nutrient-dense.
1. Supports Heart Health:
The Mediterranean diet naturally supports your heart. This is not by restricting, but by filling your plate with more real foods vs. processed foods. The Mediterranean diet isn’t filled with added sugars, refined grains, and inflammatory oils. The Mediterranean diet is packed with healthy fats (olive oil, fish, nuts and seeds), fiber, and antioxidants! People who eat this way tend to have healthier cholesterol levels and lower blood pressure, which means a lower risk of heart disease and stroke over time.
I just want to note that dietary cholesterol does not equal higher blood cholesterol or triglyceride levels. These elevated levels are typically due to the refined carbohydrates and excess fructose, a large component of high fructose corn syrup that is added to drinks, cereals, baked goods, condiments, and more!
2. Supports Brain Health:
Components of the Mediterranean diet such as healthy fats, leafy greens, and polyphenols are known to protect brain health as you age.
Our brains are made up of 60% fat! It especially needs DHA, a type of omega-3, for optimum function.
Leafy greens are so important in a well-rounded real food diet! They’re packed with folate, vitamin K, lutein, and beta-carotene which are protective of brain health.
Lastly, polyphenols are potent antioxidants and anti-inflammatories that can cross the blood-brain barrier. By doing this, they can neutralize free radicals to reduce brain damage and improve blood flow to the brain by supporting oxygen and nutrient delivery.
3. Reduces Inflammation:
Unfortunately, many Americans are walking around with low-grade, chronic inflammation — often without realizing it. It can show up such as joint pain, gut issues, skin issues, autoimmune diseases, or hormone imbalances. A major driver of this inflammation is the modern, ultra-processed diet loaded with refined seed oils, added sugars, and refined grains. These foods are known to disrupt the gut microbiome, spike blood sugar (leading to insulin resistance), and fuel oxidative stress.
The good news? The Mediterranean diet is packed with anti-inflammatory foods which support gut health and in turn improves overall health.A healthy gut is foundational for a healthy body — as Hippocrates said, “All disease begins in the gut.”
When we nourish our gut with real, whole foods, our body responds with better energy, hormone balance, and reduced inflammation. Our favorite anti-inflammatory foods included in the Mediterranean diet are wild-caught seafood, colorful fruits and veggies, and olive oil!
4. Supports Balanced Blood Sugar
The key components of maintaining balanced blood sugars include fiber, healthy fats, and proteins, all of which are included in the Mediterranean diet. Say goodbye to sugar cravings, mood swings, and the dreaded 3 p.m. slump! By incorporating more real, whole foods into your daily routine, you’ll enjoy more sustainable energy, better focus, and an overall sense of well-being!
5. Nourishing for Hormones and Supports Longevity
The health of our hormones is so crucial for overall health and longevity! Our hormones control everything from metabolism and mood to reproductive health and immune function. The Mediterranean diet plays a key role in supporting balanced hormones because it emphasizes nutrient-dense foods that support the body’s natural processes. When our hormones are in balance, we feel better, age better, and experience less health issues over our lifetime!
Authentic vs Modern Western Mediterranean Diet
The authentic Mediterranean diet emphasizes a diverse and balanced intake of whole foods, including vegetables, fruits, legumes, whole grains, seafood, and moderate amounts of meat, dairy, and eggs—often accompanied by liberal use of olive oil and a lifestyle rich in physical activity and communal meals. In contrast, the modern Western interpretation tends to oversimplify this approach, often promoting a low-fat, mostly plant-based diet that downplays or excludes key traditional components like animal-based proteins and full-fat dairy. This shift not only distorts the original intent but can also lead to nutrient gaps that affect long-term health, particularly in areas such as fertility and metabolic function.
Dive more into the research on the contrast between the authentic and Western Mediterranean diet with this article by Lily Nichols, RDN here!
Conclusion
The Mediterranean diet isn’t just a diet — it’s a way of life that prioritizes whole, nutrient-dense foods that support your body’s natural rhythms and functions. By incorporating healthy fats, colorful fruits and vegetables, lean proteins, and antioxidant-rich herbs, you’re giving your body the tools it needs to thrive — from balancing blood sugar and reducing inflammation to supporting optimal hormone health and longevity. It’s a sustainable, enjoyable approach to eating that doesn’t focus on restriction, but on nourishing your body with the best of what nature has to offer.
With that being said, it’s important to find a way of eating that works best for you and your body! While we love the components of the Mediterranean diet, we also believe in focusing on incorporating all real foods into your diet. Real food is food that is as close to its natural state as possible. It’s grown, raised, or prepared with minimal processing and without artificial ingredients. In our personal routines, you’ll find full-fat greek yogurt, grass-fed beef, butter, and coconut oil alongside olive oil, fruits, vegetables, legumes, and whole grains. It’s not about following a strict set of rules — it’s about building a sustainable, nourishing way of eating that feels good and supports your long-term health!
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Stay nourished!
Nourished Dietitians
