The Ultimate Guide to the Mediterranean Diet: Benefits and Nutrition Tips

The Mediterranean Diet is one we hear about quite often from medical professionals. But what exactly does it entail? We’re letting you in on all the benefits, nutrition tips, and everything else you need to know about this popular style of eating.

In a time when food trends and diets are often being called out and rejected for their harsh restrictions, unrealistic rules and limited sustainability, there’s one that’s withstood the test of time: the Mediterranean diet. It’s an eating pattern recommended by many medical and nutrition professionals, and is well-known for its positive effects on weight and heart health. Below, we’ll break it down for you—where it came from, what it’s all about, and what we think of it.

What is the Mediterranean Diet and why is it considered healthy?

The Mediterranean diet is an eating style based on the traditional culinary habits of the countries and cultures bordering the Mediterranean Sea. Now, there are about 22 countries that comprise the region surrounding the Mediterranean Sea, so there isn’t one standard Mediterranean diet. Different cultures certainly practice different methods and flavor combinations. But the general gist is universal.

The Mediterranean diet emphasizes the consumption of plants. It is a plant-based eating approach. The majority of the diet consists of fruits and vegetables, whole grains, nuts and legumes. Fish, poultry, eggs and other dairy products are consumed in low to moderate amounts. And consumption of red meat, refined sugar and processed foods is quite limited. Let’s break it down a little bit further.

Fruits and vegetables

The Mediterranean diet encourages consumption of 6 to 10 servings of fruits and vegetables daily. Fruits and veggies should make up the majority of each meal. In addition, it is encouraged to consume a variety of different kinds. Among the most popular are tomatoes, spinach, cucumbers, broccoli, cauliflower, kale and carrots.

Beans and Legumes

The Mediterranean diet emphasizes the use of beans and legumes for adding protein and fiber to dishes. Since animal products are not the focal point of meals, plant-based proteins are staples, and are consumed often more than animal-based proteins. Options like chickpeas, black beans and lentils are present in many dishes.

Whole grains

Whole grains are also a staple of the Mediterranean diet. Whole, minimally processed grains are preferred, because they withhold all valuable vitamins, minerals and fiber that would otherwise be lost during processing. Things like barley, buckwheat, farro, oats, brown rice, whole grain breads and pastas are encouraged to be consumed daily.

Healthy Fats 

The Mediterranean diet is certainly not a low-fat diet. However, it is picky about which fats to include. This diet is rich in healthy, unsaturated fats. Fats like olives and olive oil are central. Olive oil is the principal source of dietary fat used for cooking, baking, and dressing vegetables. Saturated fats such as butter or margarine are not typically consumed.

Dairy

Dairy is an important part of the Mediterranean diet, in moderation. The diet suggests one to three servings each day. Preferred sources include unprocessed cheeses like feta, brie, parmesan and ricotta, and fermented Greek yogurt (duh). Processed dairy like American cheese, yogurt with added sugar, and ice cream are eaten super rarely.

Animal Protein

Fish is the main source of protein in the Mediterranean diet, instead of poultry, pork or red meat. Fishes high in omega-3 fatty acids are the most favored, such as salmon, tuna, mackerel and herring. It makes sense that fish is such a staple, as the Mediterranean diet originated in a region where fish options are abundant and extremely varied. This rocks, because studies have shown that omega-3 fatty acids help improve cholesterol and reduce inflammation. Fishes such as these are also loaded with protein, contributing to the satiation factor of Mediterranean dishes.

While meat and poultry are certainly a part of the Mediterranean diet, they are consumed less frequently, and in smaller amounts. Poultry is often consumed two to three times per week, while red meat is eaten very rarely—only about one to two times per month.

Weight Loss & the Mediterranean Diet

Although the Mediterranean diet isn’t designed for weight loss, it has been shown to encourage such effects. Because fruits and vegetables make up such a large part of the diet, it allows you to eat a very high volume of food for fewer calories. Think about your plate: if half your plate is filled with non-starchy vegetables, that’s a whole lot of food, but not a whole lot of calories.

Conversely, it significantly limits the amount of processed foods and added sugars, which are typically much more calorically dense. A 2020 study showed that adherence to the Mediterranean diet was associated with increased likelihood of weight loss maintenance and obesity management. It makes sense that one would lose weight on this diet, as you’re eating tons of vegetables, lean proteins, whole grains, and healthy fats. It’s basically a dietitian’s dream!

Disease Prevention & the Mediterranean Diet

One of the key selling points of the Mediterranean diet is its potential positive effects on heart health. It makes total sense: you’re eating more plant foods and way less animal foods. According to the Academy of Nutrition and Dietetics, adhering to such a dietary pattern can reduce risk of heart disease, hypertension, and type 2 diabetes. A recent study compared the short-term effects of the Mediterranean diet to those of a low-fat diet on intermediate markers of cardiovascular risk. Compared to the low-fat diet, the Mediterranean diet, supplemented with olive oil or nuts, had beneficial effects on cardiovascular risk. We know…we’re nerding out about this. Long story short, more plants, more fiber, less animal products and saturated fats equals better heart health.

Dietitian Tips for Starting the Mediterranean Diet

• Think of animal protein as a side dish, rather than the main entree.
• Replace refined grains with whole grains, such as farro, bulgur, brown rice, whole wheat bread, and barley.
• Plan your meals around a whole grain and/or legume, and plenty of vegetables.
• Experiment with different types of whole grains and beans.
• Swap butter and coconut oil when cooking for olive oil or avocado oil.
• Plan out your meals and snacks for the week and use that to create a grocery list.
• Buy fresh or dried spices and herbs to add flavor to your food.
• Look for part-skim or low-fat natural cheeses and low-fat Greek yogurt if having dairy.
• Think about eating the rainbow. Buy a variety of different colored fruits and vegetables.
• Eat fruit as an alternative to dessert most of the time.
• Eat fish at least 2 meals per week.
• Choose lean poultry such as chicken, turkey more often than red meat.

Mediterranean Diet Frequently Asked Questions

What are the main foods in the Mediterranean diet?

• Fruits
• Vegetables, especially non-starchy vegetables
• Whole grains
• Nuts
• Legumes and beans
• Fish and seafood
• Extra virgin olive oil
• Herbs and spices

How does the Mediterranean diet compare to other diets, like keto or paleo?

Overall, the Mediterranean diet is generally more nutritionally balanced and less restrictive, and therefore more likely to be sustainable long-term. Compared to diets like keto or paleo, the Mediterranean diet is higher in carbohydrates, resulting in higher dietary fiber intake. The Mediterranean diet also encourages dairy, whole grains and beans, which are discouraged in paleo plans, while beans are discouraged in the keto diet due to their carb content. The Mediterranean diet also encourages a variety of fruits, many of which are limited on keto and paleo diets. In terms of its inclusivity and relative lack of restriction, it’s often easier to find Mediterranean diet-style meals away from home, such as in restaurants or while traveling, so it may feel more flexible and easy to stick to. Finally, the Mediterranean diet is lower in saturated fat than the keto diet.

Is the Mediterranean diet expensive? 

It doesn’t have to be! The diet is rich in whole grains such as oats, farro, barley, and brown rice, which are generally budget-friendly. Tinned fish, such as tuna, sardines, and salmon, is also a big part of the Mediterranean diet, which generally are less expensive per serving than fresh. Some tips to find savings during your Mediterranean diet journey include:

• Check bulk bins at local stores for dried beans and nuts at lower prices.
• Frozen fish, fruits, and vegetables may be less expensive than their fresh counterparts—and still pack the same nutritional punch!
• You can find good deals on bulk olive oil and nuts at retailers like Costco, BJ’s, and Sam’s Club.  
• When in season, check local farmer’s markets for their prices on fruits and vegetables and compare them to prices at the grocery store—they are often cheaper. 

Can the Mediterranean diet be vegetarian or vegan?

Absolutely. The Mediterranean diet is largely plant-based—dairy, eggs, and poultry are only recommended in moderation. You can omit the dairy, eggs, poultry, and fish and instead get your protein through beans, nuts, seeds, and soy products.

Can I follow the Mediterranean diet if I don’t eat fish or seafood?

Yes! The Mediterranean way of eating is very flexible and able to be modified to suit your preferences. While the diet relies on an abundance of omega-3 fatty acids from fish, you can easily get these from other sources, including walnuts, chia seeds, flax seeds or flax oil, and omega-3 fortified eggs. If you eat other animal proteins aside from fish, make sure to choose minimally-processed lean proteins such as chicken breast and ground turkey and limit the frequency of red meat.

Can I drink alcohol on the Mediterranean diet?

Drinking wine with dinner is a common cultural practice in Mediterranean regions, so there is definitely a place for alcohol in the Mediterranean diet lifestyle, but it is not a nutritional staple—you shouldn’t begin drinking alcohol if you don’t already do so. And as always, moderation is key. It’s recommended that men have no more than 2 drinks (1 drink = 5oz wine or 12 oz beer) per day. For women, the recommendation is 1 drink equivalent per day or less. If you choose not to consume wine, you can get the nutrient resveratrol from other sources such as grapes, blueberries, cranberries, and peanuts. 

Are desserts allowed on the Mediterranean diet?

Yes—desserts are okay In moderation, which we consider to be up to 4 servings per week. In the Mediterranean diet, fruit is typically served as a sweet treat to follow a meal. 

Can children or teens follow the Mediterranean diet?

Yes! Minus the wine, of course. This is because the Mediterranean diet is more of a lifestyle, rather than what most people think of when they think of a diet—something restrictive that’s focused on weight-loss. Instead, the Mediterranean lifestyle encourages eating meals with family, living an active lifestyle, and enjoying whole foods, all of which can benefit children and teens. One thing to watch out for: nuts are encouraged in the Mediterranean diet, and many schools have nut-free policies in case of students with severe allergies. Check with your child’s school before sending them with nut products in their lunch box. If nuts are not permitted at school, consider sending them with sunflower seeds, pumpkin seeds or sunflower seed spread instead of nut butter.

Is the Mediterranean diet recommended for seniors?

The Mediterranean diet is a great choice for seniors, as it’s been associated with many positive health benefits that may promote longevity—such as blood sugar management, heart health (specifically slowing the buildup of plaque in the arteries), and a lower dementia risk, as well as proven benefits to sleep quality and reduction in the inflammation and oxidative stress typically seen in aging. 

The Bottom Line

Here’s our verdict: we are team Mediterranean diet! We dig it…for multiple reasons. For one, it isn’t super restrictive. It doesn’t omit entire food groups or encourage any unreasonable limitations. It simply encourages moderation of certain types of food. Meaning, it’s easy to follow and also maintain your sanity while doing so. Secondly, it encourages us all to eat more vegetables. Did you know that nearly 90% of Americans don’t eat enough fruits and vegetables? This diet encourages 6 to 10 servings per day. Like we said…it’s a dietitian’s dream. Thirdly, this diet includes our favorite f-word…FIBER. The extra fruits and veggies and the focus on whole-grain sources of carbohydrates introduce a ton of fiber into the diet. Fiber is a nutritional powerhouse—it helps control blood sugar levels, lower cholesterol, and maintain digestive health and regularity. Fiber for the win!

We love the Mediterranean diet because it’s not a typical diet. It’s not a fad or a gimmick. In fact, it wasn’t built or designed as a weight loss plan. Actually, it wasn’t built or designed at all…it’s simply the traditional eating pattern of the Mediterranean region of the world, a region in which people typically live longer and have lower rates of disease.

Even if you’re not into all aspects of the Mediterranean diet, incorporating even just a few into your life can be beneficial—such as adding an extra serving of veggies to lunch and dinner, or swapping butter for olive oil, or switching your refined grains over to whole grains. Any eating style that encourages more veggies, fiber and lean proteins – we’re down! 

Work With a Registered Dietitian

Want to know how the Mediterranean diet can work for you? Our team of experts at Culina Health are here to provide individualized support, from meal plans tailored to your preferences and budget, to collaborative care alongside your primary physician. We are in-network with most major insurance providers, and are licensed to see patients in all 50 states. Get matched with a Culina Health dietitian today!