Whether you’re a new cook or simply trying to live a healthier life, the Mediterranean diet is perfect for beginners.
More accurately described as a lifestyle, the diet features plant-based foods, healthy fats, lean proteins, whole grains, and moderate amounts of wine, which may help you live longer. Several studies have shown the various benefits of the diet, including supporting brain function, promoting heart health, and regulating blood sugar levels.
Voted as the best diet by US News & World Report, the Mediterranean diet is a perfect place to start if you want simple and healthy recipes. Now let’s get into the nitty-gritty of everything you need to know to start your journey today.
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What is the Mediterranean Diet?
The Mediterranean diet is based on traditional cuisines from Greece, France, Italy, and other countries bordering the Mediterranean Sea. Although there are no strict rules for the diet, plant-based foods are the foundation; that means eating lots of fruits, vegetables, whole grains, and heart-healthy fats while limiting unhealthy fats. Followers of the diet avoid processed foods such as chips, cookies, white bread, and anything else high in sugar or refined carbohydrates.
The diet focuses on enjoying your food and drinks with good company while being conscious of moderation. Unless you choose to, there’s no counting of anything in this diet––no carbs, no grams of fat, no calories.
What are the benefits?
In 2019, the US News & World Report rated the Mediterranean diet the number one best, saying it has a “host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control.”
One essential element of the Mediterranean diet is focusing on foods that prevent inflammation, the root cause of many chronic diseases. These foods include omega-3-rich fish, fresh fruits and vegetables, nuts and seeds, and healthy oils.
A 2013 study published in the New England Journal of Medicine found a 30% lower risk of heart attacks, strokes, and deaths from heart disease in high-risk individuals who followed a Mediterranean diet. The study followed 7,000 women and men from Spain with Type 2 Diabetes and observed them over five years.
They redid the study in 2018 and came up with nearly the same results. Jo Ann Carson, Ph.D., a clinical nutrition professor at the University of Texas, said, “That is probably the biggest scientific evidence to say that a Mediterranean diet is healthful, in terms of reducing the risk of cardiovascular disease.”
One study even showed that it’s better than a low-fat diet and is more effective at reducing plaque buildup in the arteries. Mediterranean diet can also protect brain function, even as you age. Other studies showed that it improved memory and reduced the risk of dementia and Alzheimer’s disease.
Mediterranean Diet shopping list
When just beginning the Mediterranean diet, writing a shopping list is essential. It helps to plan meals with specific ingredients ahead of time, so you can stick to that plan when you get to the store and are bombarded with temptation. To help you with your journey, we’ve compiled a grocery list to pick and choose from.
- Vegetables: tomatoes, kale, collard greens, spinach, cauliflower, carrots, brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips, artichokes, beets, broccoli, cucumber, eggplant, mushrooms, radishes, and onions
- Fruits: bananas, oranges, pears, strawberries, melons, peaches, apples, apricots, avocados, berries, citrus, dates, figs, grapes, stone fruit, pomegranate, lemon
- Nuts, seeds, and nut butter: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter, tahini
- Legumes: beans, peas, lentils, pulses, peanuts, chickpeas, lentils, black-eyed peas, kidney beans, cannellini beans
- Whole grains: oats, brown rice, whole-wheat pasta, rye, barley, corn, buckwheat, whole-wheat bread, quinoa
- Fish and seafood: trout, mackerel, oysters, clams, crab, tuna, sardines, salmon, mussels, clams, shrimp
- Poultry: chicken, duck, turkey
- Eggs: chicken, quail, duck eggs
- Dairy: artisanal cheeses like feta cheese, pecorino romano, parmigiano-reggiano, halloumi cheese, greek yogurt, kefir, whole milk
- Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, parsley, basil, oregano, coriander, bay leaves
- Healthy fats: extra virgin olive oil, Kalamata olives, avocados
The basis of the diet is to stay away from refined and processed foods and foods with added sugar. Foods to stay away from are anything with added sugar, including soda, candy, ice cream, syrup, and baked goods.
The diet also disregards refined grains and processed meats including, white bread, pasta, chips, sausage, hot dogs, and deli meats. Lastly, it prefers olive oil over any other oil. When it comes to beverages, water should be your go-to choice. But wine, coffee, and tea are also popular beverage choices on the Mediterranean diet.
Must-Try Mediterranean Dishes
Ready to get cooking? Here are a few popular Mediterranean dishes for you to try at home! We’ve included a salad, two options for dinners, and a snack or dessert; that classification is up to you.
Mediterranean Chopped Farro Salad
Ready for the best non-wilt salad you’ve ever had? This salad is jam-packed with goodness. The basis of the dish includes Farro, cucumbers, peppers, chickpeas, and chunks of feta, then add anything else your heart desires along with a vinegarette.
Baked Cod with Lemon, Garlic, and Herbs
Are you a cod lover? Try this dish by baking cod fillets topped with slices of lemon and garlic and lots of fresh herbs. Pair it with Brussel sprouts or broccoli for a complete meal.
Chicken Shawarma
This is an easy recipe with items you might already have at home. Make the sauce with oil, garlic, salt, pepper, cumin, cinnamon, and turmeric. Toss the chicken in the sauce and bake. Then it’s time for the dressing, which includes tahini and lemon juice. Place on whole-wheat pita bread along with lettuce, tomatoes and onions, and wallah!
Berries with Honey Yogurt
Just want a snack? Get some greek yogurt, strawberries, blueberries, and raspberries, then add two tablespoons of honey on top. It’s light and refreshing and can serve as a breakfast, snack, or dessert.
We’d love to hear about your journey with the Mediterranean diet! Let us know in the comments how your first shopping trip went or how your first dish turned out! Have any questions? Ask away!
