Is the Mediterranean Diet Right for You?
There are many diet patterns in the nutrition space. So many, in fact, it may be hard to figure out if they are fads or something that could actually improve your health. The Mediterranean diet is one that gets a lot of attention and has proven for half of a century that it’s the real deal in promoting a healthy and sustainable diet pattern.
With roots back to the 1950s, this style of eating was studied to find a link between dietary patterns and heart disease. Years of examining the diets of populations surrounding the Mediterranean Sea revealed similarities in the way they ate. It was concluded that countries that followed a pattern similar to what we now call the Mediterranean diet had lower rates of heart disease compared to the United States.
What is the Mediterranean Diet?
The Mediterranean-style eating pattern is not a rigid set of rules, but a flexible approach that can be easily integrated into any existing eating style. At its core, it is plant-forward, emphasizing the consumption of lean proteins and minimizing the intake of processed foods.
Here are some things to remember if starting a Mediterranean-style diet:
Plants are #1. Most meals and snacks should consist of plant foods. These can include fruits, vegetables, grains, legumes, nuts, and seeds.
Choose proteins wisely. Don’t mistake a Mediterranean diet for a vegetarian or vegan diet. On the contrary, this style of eating embraces meat and fish. However, it doesn’t prominently feature meat on the plate at every meal, and the cooking styles are heart-healthy, such as grilling, baking, roasting, and broiling.
Limit ultra-processed foods. Research studies have shown that diets high in ultra-processed foods increase the risk of chronic conditions, such as type 2 diabetes, heart disease, and obesity. Ultra-processed foods can include, but aren’t limited to, soft drinks, packaged and shelf-stable snacks, frozen meals, and processed meats. This is not to say that these foods cannot be consumed, but to be mindful when choosing them and not make them every-day fare.
Health Benefits of the Mediterranean Diet
The goal of the Mediterranean style of eating is to lower one's risk of chronic disease. Thousands of studies have investigated this eating pattern and the risk of chronic disease. The basic components of the Mediterranean diet are the tenets of a daily diet that improves health: increased fiber, vitamin C and potassium, a lower amount of added sugar, and a high amount of lean protein.
The health benefits of the Mediterranean style of eating don’t start and end with food. Lifestyle modifications in this region have also been associated with decreased risk of chronic disease and improved long-term quality of life. Some of those lifestyle factors include natural movement every day, a sense of purpose, ways to relieve stress, and meaningful friendships.
Adding the Mediterranean to Your Diet
The Mediterranean eating pattern does not have specific rules or requirements, so it is easy to incorporate it into your existing eating pattern. Pick up a cookbook at your local library or search for Mediterranean-style recipes online to help if you’d like to incorporate more of the Mediterranean diet into your current meals.
These tips can also help you include more of the Mediterranean-style eating pattern in your meals:
Make olive oil your main oil of choice.
Limit red meats to a couple of times a month and replace them with fish, lean chicken or pork, or eggs.
Incorporate dairy into your meals, such as a whole milk yogurt tzatziki or adding feta cheese to a tomato salad.
Give beans a prominent place on the plate at least twice a week.
Eat greens every day, either in a salad, sauteed, or mixed into other dishes.
Eat a serving of nuts each day, either alone or mixed in with a meal.
The Bottom Line
There is no one right way to eat, and the same eating pattern may not look the same for everyone. The Mediterranean diet has been extensively studied for its link to improved health. The basics of the eating pattern include incorporating more nutrient-rich foods into each day while limiting ultra-processed foods that lack nutritional value. Try swapping out one meal per week that fits this eating pattern to see if it works for your lifestyle.
Want to level up your nutrition game? Join the Nutrition Group in the Team RWB app to connect with service members from all branches and eras. They share recipes, tips, and information. They also provide support as you work to achieve your fitness goals.
Sarah Pflugradt is a registered dietitian with a specialization in human performance. She is an Air Force vet, a military spouse, and a health promotion professor at American University in Washington D.C. She spends her free time cooking, writing, and watching her 3 kids compete in sports.
