What Is the Mediterranean Diet? A Detailed Beginner’s Guide
The Mediterranean diet doesn't restrict foods or aim for a specific outcome, such as weight loss. Instead, this eating plan champions whole grains, organic fruits and vegetables, seafood, legumes, nuts, and olive oil.
A diet only works if it’s doable. That means you and everyone in your family can eat in this style no matter where you go (whether it's to a restaurant for dinner or to a family event). With its flavors, variety of foods, and no food groups off-limits, the Mediterranean diet is one of the most accessible eating plans.
What’s more, there are numerous possible health benefits — from prevention of dementia, heart disease, and cancer to potential weight loss and protection from diabetes complications.
This article explains the Mediterranean diet, how to follow it, and ways to approach it as a newcomer.
The Mediterranean diet is an eating pattern that includes the food staples of people who live in the countries around the Mediterranean Sea, such as Spain, Greece, Italy, and France. It also focuses on community when eating — think meals with family and friends and enjoyable conversation.
In their meals, Mediterranean dieters emphasize a plant-based eating approach loaded with vegetables and healthy fats, including olive oil and omega-3 fatty acids from fish. It’s a diet known for being heart-healthy.
"This diet is rich in fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil," says Nancy L. Cohen, PhD, RD, a professor emerita at the University of Massachusetts in Amherst. On this plan, you’ll limit or avoid red meat, sugary foods, and dairy (though small amounts like yogurt and cheese are included).
Eating this way means you also have little room for processed fare. When you look at a plate, it should be bursting with color; traditional proteins like chicken may be more of a side dish compared with produce, which becomes the main event. "It is an appealing diet that one can stay with for a lifetime,” Dr. Cohen says.
Because no one designed the Mediterranean diet, but it is a style of eating in a region of people that evolved naturally over centuries, there’s no official way to follow the Mediterranean diet. It’s popular because it’s a well-rounded approach to eating that isn’t restrictive. Two of the five so-called blue zones — areas where people live longer and have lower rates of disease — are in Mediterranean cities (Ikaria in Greece and Sardinia in Italy).
The Mediterranean diet is famous for its touted health benefits, which may have to do with its high produce content.
Indeed, people typically eat three or more servings of vegetables and up to three servings of fruit a day on a Mediterranean diet.
These fresh, whole foods pack an array of disease-fighting antioxidants, and people who fill their diet with these foods have a lower risk of disease. Yet scientists don’t know if it’s the antioxidants or other compounds (or general healthy eating patterns) that are responsible for these advantages.
Here’s a snapshot of some possible Mediterranean diet health benefits.
A Healthier Heart
This eating approach may be most famous for its benefit to heart health, decreasing the risk of heart disease by, in part, lowering levels of cholesterol and reducing mortality from cardiovascular conditions.
A Reduced Risk for Certain Cancers
Similarly, the Mediterranean diet has been linked with a lower likelihood of certain cancers, such as breast cancer, colon cancer, and some head and neck cancers.
A Sunnier Mood and a Lower Risk of Depression
If eating in the Mediterranean style prompts you to consume more fruit and vegetables, you’ll not only feel better physically, but your mental health will get a lift, too. Research shows that people who eat more raw fruit and veggies (particularly dark leafy greens like spinach, fresh berries, and cucumber) have fewer symptoms of depression, a better mood, and more life satisfaction.
Another review suggests a Mediterranean eating style can support mental health and may play a role in reducing symptoms of depression.
A Lower Risk of Neurodegenerative Diseases
Research has found that a Mediterranean-style diet is associated with better measures of general cognitive function. Over time, the eating pattern may slow cognitive decline and lower the risk of Alzheimer’s disease and other forms of dementia.
A Reduced Type 2 Diabetes Risk and Better Diabetes Management
Emerging evidence suggests that eating this way offers protective effects for those who have or are at risk for type 2 diabetes.
For one thing, Mediterranean eating improves blood sugar control in those who already have diabetes, suggesting it can be a good way to manage the disease, according to a review of research. What’s more, the studies in another review found that the Mediterranean diet helped people with type 2 diabetes control blood sugar levels, blood pressure, and body mass index (BMI).
Fewer Osteoarthritis Complications
Thanks to its anti-inflammatory effects, the Mediterranean diet may also lower the risk of bone fractures, weight gain (which can put added pressure on the joints), and disability.
As a traditional way of eating for many cultures worldwide, weight management isn't the main goal of the Mediterranean diet. It just so happens that one of the healthiest diets in the world is also good for keeping your weight down.
One review looked at five trials on overweight and obese people and found that after one year, those who followed a Mediterranean diet lost as much as 11 pounds (lb) more than low-fat eaters. (They dropped between 9 and 22 lb total and kept it off for a year.) But that same study found similar weight loss in other diets, like low-carb diets and the American Diabetes Association diet. The results suggest that “there is no ideal diet for achieving sustained weight loss in overweight or obese individuals.”
Yet a Mediterranean diet can be a varied and inclusive way to lose weight that ditches gimmicks and doesn’t require calorie or macronutrient counting the way other diets (looking at you, ketogenic diet) do. And with the emphasis on healthy fat, it’s satisfying, too.
It’s not a slam dunk, researchers note, and instead depends on how you eat. Portion sizes and fat amounts matter even in healthy diets like the Mediterranean.
The Mediterranean diet is a sustainable, varied diet with a whole host of benefits. The main disadvantage is including wine, which may not be suitable for people during pregnancy or who live with alcohol use disorder (although wine consumption is far from compulsory in those who follow the Mediterranean diet).
On the Mediterranean diet, you’ll rely heavily on the following foods and limit those that are processed.
You may choose to drink a low to moderate amount of red wine and eat some dark chocolate. “Moderate” means 5 ounces (oz) or less each day (that’s around one glass). It’s worth noting, though, that a daily glass of wine is not mandatory on this eating plan, and if you don’t already drink, this allowance isn’t a directive to start.
While you don’t have to count calories on the Mediterranean diet, we’ve included nutrition information for the following foods.
To get an idea of what eating on a Mediterranean diet looks like, check out this table sample week of meals, including snack ideas. Where the plan lists fruits and vegetables, be sure to include at least three servings of vegetables and three servings of fruits per day.
Heading to a restaurant? Eat the Mediterranean way — and feel satisfied with these tips.
1. Prioritize Vegetables
The Mediterranean diet emphasizes vegetables, so look for vegetable-forward dishes, which can often be found in the appetizer, side, and salad section of the menu. Another option is to start your meal with a salad or roasted vegetables. Ask that they leave off any dressings and drizzle it with olive oil instead.
2. Order the Fish
If you like fish but struggle to eat it at home regularly, order it when you’re out at a restaurant where a chef is preparing it for you. This can be especially impactful if you typically order red meat when out. Go for fatty fish that are packed with omega-3 fatty acids. Salmon is widely available and easy to find, but you may see tuna and mackerel on the menu, too.
3. Limit Alcohol
If you drink alcohol, skip the margarita or beer and instead opt for an occasional glass of red wine, which can be consumed in moderation with your meal. Other times, avoid alcohol altogether in favor of a sparkling plain water with a lemon or lime wedge.
4. Nosh on Fruit for Dessert
In many cultures, people traditionally eat fresh fruit for dessert. Most restaurants don’t have fresh fruit on their dessert menu, but you can ask if they’re able to bring out a small fruit cup for you to end your meal. Or, say no to the dessert entirely and head home to fix yourself a plate of berries or a few slices of melon.
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.
1. Opt for Healthy Fat Sources, and Don’t Go Overboard
By limiting large amounts of red or processed meats and relying heavily on foods that are good sources of monounsaturated fatty acids, like avocado, nuts, or olive oil, you’ll keep saturated fat levels low. These fats don't lead to high cholesterol the same way saturated fats do. Healthful sources of fat include olive oil, fish oils, and nut-based oils, Cohen explains.
Even with healthy fat, your total fat consumption could be greater than the daily recommended amount if you aren't careful. Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake.
2. Don’t Skimp on Calcium
Cheese and yogurt provide calcium, but on the Mediterranean diet, you eat these only in moderation. Cohen suggests seeking out nondairy sources of calcium, such as fortified almond milk, sardines, kale, and tofu made with calcium sulfate.
3. Carve Out Time in Your Schedule to Cook
While you don’t have to spend hours in your kitchen, you will need to cook, because the diet is all about working with delicious fresh food. There may be a learning curve as you build these skills.
4. Edit Your Favorite Recipes to Make Them Mediterranean Diet Friendly
It’s evident that with such a variety of whole, fresh foods on the table, it’s easy to build meals with this diet. And you don’t have to eliminate your favorites — they may just require some tweaks. For instance, you’d choose a pizza piled high with veggies rather than a sausage and pepperoni version. You can also fit a lot of different foods into one meal. Filling up on fresh fruit and vegetables will allow you to build volume into meals for fewer calories.
5. Don’t Go Overboard on Alcohol
One hallmark of a Mediterranean diet is that the sociable and moderate consumption of red wine may contribute to the diet’s health impact. But women should still stick to one glass and men two glasses. If you have a history of breast cancer in the family, know that any alcohol consumption raises that risk. In that case, talk to your doctor to find out what’s right for you.
This food and nutrition nonprofit serves up great resources for anyone looking to take a deeper dive into the Mediterranean diet. You’ll find print and e-books, such as their 4 Week Menu Plan, a weekly newsletter, and a printable brochure to get started on the diet. The organization also has a Health Studies page, featuring research on the Mediterranean diet’s health benefits.
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. This book not only features need-to-know info on the diet (such as the principles of authentic Mediterranean meal and menu creation) but provides a bevy of mouthwatering recipes that are simple and easy to make, such as Venetian-Style Pasta e Fagioli, Tomato Rice, and Traditional Chicken Cacciatore.
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. That’s why Mediterranean Diet on a Budget, by Emily Cooper, RD, is a game-changing book. 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. Her book not only covers tips for eating this way for less, but shares 75 recipes for dishes such as Creamy Banana Date Shake, Pistachio Nice Cream, Garlic Parmesan Smashed Brussels Sprouts, Citrus Poached Cod, and more.
Creator Suzy Karadsheh whips up modern recipes that span the Mediterranean and focus on seasonal, whole foods that can be enjoyed with people. You’ll find a plethora of yummy recipes to make tonight — or at your next gathering — from homemade doner kebabs to grilled shrimp with roasted garlic herb sauce, and Mediterranean tuna salad. Her book The Mediterranean Dishis another way to learn what she knows.
This app, which is available on the App Store and Google Play, allows you to track food, calories, and macronutrients in order to stay in step with your goals. Even better: It also features specific diets, such as the Mediterranean diet, with meal plans, access to a recipe library, and nutrition information and meal ratings. Though the app is free, the Mediterranean diet and meal plan requires subscribing to the Premium membership.
The Takeaway
The Mediterranean diet is a heart-healthy eating plan that emphasizes whole grains, fruits, vegetables, seafood, and healthy fats like olive oil. You’ll enjoy flavorsome, versatile meals filled with nutrients to support your well-being. Getting started is simple — integrate more plant-based foods and olive oil into your meals, and focus on social, enjoyable dining experiences.
