She suggests eating natural, light or part-skim milk cheese and choosing milder varieties like cottage cheese, feta, fresh mozzarella, ricotta and goat cheese. As far as other dairy products go, choose skim or 1% milk and Greek yogurt, plain, or low-sugar yogurt. Antioxidants protect your body from cellular damage that can speed up the aging process and raise your risk of various diseases. And the learnmuscles.com/blog/2025/11/25/unimeal-weight-loss-app-review-12-reasons-to-trust/ polyphenols (plant-based antioxidants) in olive oil have been shown to protect against high cholesterol and high blood pressure. When you’re starting a new way of eating — and hoping to stick to it for life — it needs to fit within your budget or it won’t work long-term.
For more Mediterranean diet menu inspiration, here are some delicious meals to try. Rooted in fresh, seasonal, and minimally processed foods, this style of eating is more than a nutritional template—it’s a reflection of local culture, community, and the joy of shared meals. The Mediterranean diet is inspired by the traditional eating patterns of countries bordering the Mediterranean Sea, including Greece, Italy, and southern France. Researchers first took note of the region’s eating habits in the 1960s, observing notably low rates of heart disease and high life expectancy, especially in rural Crete and southern Italy. Research continues to show the Mediterranean Diet, based on healthy foods and physical activity, is a top choice among diets aimed at heart health, longevity, and many other health benefits. The Mediterranean diet scores big for heart health and longevity , Zelman notes.
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Replace whole-milk dairy, cream and cream-based sauces and dressings with non-dairy options, when possible, and with fat-free or 1% dairy. When you’re making Mediterranean-friendly choices, minimally processed is best — and in the case of grains, that means choosing whole-grain foods like oats, quinoa, barley and brown or wild rice. “Studies of people living in the seven countries around the Mediterranean Sea show that they eat very similar foods, and they have lot fewer health problems,” Zumpano says. A registered dietitian-nutritionist, whom you can find at Eatright.org, can help you start and stick with the Mediterranean diet, but these tips may also be helpful. But you generally want to stick to eating foods with recognizable non-scientific names. A general rule-of-thumb is that most of the things you eat should not come in boxes.
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- Cooper admits there are many recipes that require time, a lot of effort, and cost a lot to prepare with specialty ingredients, but the Mediterranean diet doesn’t have to be that way.
- “Processing grains strips them of their outside layers, and oftentimes, heat or chemicals are used to process grains into white flour-based products and snack foods, this process strips most of the nutrients,” Zumpano explains.
- These types of foods are often linked to various health issues like heart disease and type 2 diabetes.
- Eating with family and friends, savoring each bite, and slowing down during meals are just as important as what’s on your plate.
- We love this recipe for Marinated Goat Cheese With Roasted Grapes and Walnuts.
What foods to eat on a Mediterranean diet
When researchers looked at the diet of over 17,000 people with cardiovascular disease, they found that those who stuck more closely to a Mediterranean diet were less likely to have died from any cause during the following 5–8 years. Keep reading to learn more about the Mediterranean diet, why it’s good for you, and why a personalized approach to eating could be even better. Valerie Agyeman (she/her) is a women’s health dietitian and the host of the Flourish Heights podcast, where she produces science-driven content covering overlooked nutrition, wellness and women’s health topics.
Does the Mediterranean diet work for weight loss?
Age affects both your food metabolism and how many calories you burn each day. You may also be hungry again sooner unimeal app reviews and more likely to crave sugary foods. The Mediterranean diet may even help to extend the lives of people who already have heart problems.
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Heralded as one of the healthiest diets in the world, the Mediterranean diet is one of the most popular diets today. Learn the essentials of this diet, including its health benefits, and how to start eating Mediterranean style. Many cookbooks are dedicated to the Mediterranean diet, but this one stands out because it’s written by the registered dietitian-nutritionist Elena Paravantes, creator of Olivetomato.com.
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We love this recipe for Marinated Goat Cheese With Roasted Grapes and Walnuts. For more snack inspiration visit our Mediterranean Style recipe collection. Many of these are linked to better or worse blood sugar and blood fat control, as well as your risk of heart disease and increased belly fat. Regularly eating foods from each of the groups listed above will give you a balanced diet high in important nutrients. Since a typical Mediterranean diet prioritizes the enjoyment of the dining experience, flavorful ingredients are at the forefront of these heart-healthy recipes, so you’ll never feel deprived. Here’s how to get started on the Mediterranean diet, with nutritionist-approved ideas for breakfast, lunch and dinner.
Red meat
“And you can take those principles and adapt them to other cuisines by adding the vegetables and whole grains from that country or region, lowering the red meat [intake] and eating more efficient plant proteins.” Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She’s worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. People in Italy usually refer to Spaghetti and Meatballs as something only eaten in America!
It often snags a top spot on ‘best diets’ lists — here’s why
Researchers have also studied associations between a Mediterranean diet and aging. One study of over 10,000 women ages 57 to 61 found that women who followed a Mediterranean-type eating pattern were 46% more likely to live to 70 or older without chronic disease. Lentils are a powerful source of plant compounds that help to protect the body against disease. They might also support blood pressure control, heart health, digestion, and energy levels. Blue Zone studies—which examine the world’s longest-living populations—consistently highlight Mediterranean-style diets as a factor in healthy aging.
Follow better
Eating with family and friends, savoring each bite, and slowing down during meals are just as important as what’s on your plate. This mindful approach may contribute to the diet’s emotional and metabolic benefits. The diet also discourages sugary desserts and sweetened beverages, replacing them with fresh fruit, herbal teas, or water. Even if you don’t follow the diet faithfully, simply eating more of the foods that are consistent with this diet, dining more leisurely, and being more active are worthwhile health goals. But you should talk to a dietitian or nutritionist, especially if you have any specific dietary requirements, food allergies, or sensitivities. This lifestyle also encourages daily exercise, sharing meals with others, and enjoying it all.
If the thought of snacking on fresh produce — blanched green beans, sliced raw radishes, carrot sticks, you name it — leaves you feeling bored, it’s time to try pairing them with a creamy, herby dip. This one is made with Greek yogurt instead of sour cream or mayonnaise and packs in tons of fresh herbs and bright citrus. The Mediterranean diet is always turning up in the top spot on “best diets” lists — and it’s easy to see why. Our food team shares tips, techniques and their all-time favourite recipes in our lively weekly podcast.
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It’s a cultural, historical, and healthy model to preserve and pass down as cultural heritage to future generations. Stephanie Thurrott is a writer who covers mental health, personal growth, wellness, family, food and personal finance, and dabbles in just about any other topic that grabs her attention. When she’s not writing, look for her out walking her dog or riding her bike in Pennsylvania’s Lehigh Valley. Connect health centers with additional resources to help facilitate the work. For even more great recipe inspiration, visit our collection of Mediterranean Style recipes for more inspiration.