Mediterranean diet offers meal plans for more energy and a clearer mind
Embrace colorful plates that burst with flavor and health.
The Mediterranean diet continues to be at the top of the list for best diet overall.
It’s a way of eating that is based on ingredients that are commonly found in countries near the Mediterranean Sea like Greece and Spain. It focuses on eating fish, fruits, vegetables, beans, high-fiber bread, whole grains, nuts and olive oil. These are all high in fiber and/or healthy fats.
What are the benefits?
This eating style is excellent for heart health. It has also been shown to lower inflammation and improve brain function. It contains more fats from sources like olive oil, nuts and seeds than other similar heart-healthy diets. But these fats can be protective for your heart and blood vessels.
What types of food do I eat as part of the Mediterranean diet?
- Fruits and vegetables: Each day try to eat a variety of fruits and vegetables. Some options include grapes, blueberries, tomatoes, broccoli, peppers, figs, olives, spinach and eggplant.
- Whole grains: Enjoy a variety of whole grains each day. This could include oats, brown rice, bread, pasta and couscous made from whole wheat.
- Unsaturated fats: Pick healthier unsaturated fats like those from olive oil, nuts, seeds, avocado and certain nut or seed oils like canola, soybean and flaxseed.
- Fish: Eat fish at least two times a week. Some options include tuna, salmon, mackerel, trout, herring and sardines.
What’s not included in the diet?
With this way of eating, you typically don’t eat much meat, cheese or sweets.
- Low-fat dairy products: Try to eat a moderate amount of low-fat or nonfat milk, cheese and yogurt. Try to stick to less than 2 servings per day.
- Red meat: Limit red meat to only a few times a month and in small amounts. When choosing a serving, aim for about 3 ounces or an amount that’s about the size of a deck of cards. Also limit how much poultry and eggs you eat.
- Sweets and desserts: It’s okay to enjoy sweet things a few times a week. This also includes sugary drinks like soda.
- Alcohol: If you do drink, red wine with a meal is okay under this diet. Limit yourself to one or two small glasses a day based on your tolerance and metabolism. However, research is underway to determine if including red wine is still a safe recommendation for both adults under and over 35 years of age.
As with any diet, check with your doctor before starting a new way of eating.
