The Mediterranean [Non]Diet
“Which diet is best?” - The question that plagues all dietitians.
The word “diet” often evokes images of counting calories, obsessing over nutrition labels, and plugging your nose while you choke down another meal-replacement shake. Diet plans like Atkins, Weight Watchers, and South Beach may work for some, but for others, they are tedious, unenjoyable, and unsustainable.
The Mediterranean diet, on the other hand, is not a restrictive diet plan. It is an eating pattern originating in ancient civilizations and a staple diet of many natives of the Mediterranean region. It has gained popularity over the years, partly due to the scarcity of heart disease in this region. In fact, Crete, Greece has been labeled a “Cold Spot” (opposite of Hot Spot) for heart disease (1). In addition to heart health, research has shown that this type of eating pattern may boost cognitive function and improve memory (2,3).
So, what do they eat? While many variations of this lifestyle exist, here’s a simplified breakdown:
Healthy fats
Forget the margarine vs. butter debate. Naturally heart-healthy, olive oil is the star of the Mediterranean diet.
Nuts, seeds, and avocados are other sources of healthy fats eaten on a daily basis.
Fatty fish (e.g. salmon, cod, herring, tuna, mackerel) - While fish is technically considered a protein source, it also contains healthy omega-3 fatty acids. Fish is the main animal protein eaten on the Mediterranean diet, typically enjoyed a few times per week.
Plants
Whole grains, like barley, farro, bulgur, and brown rice are eaten with most meals. These are packed with fiber, B-vitamins, and antioxidants.
Color is key. Aim for a wide variety of colorful fruits, vegetables, and legumes with every meal. This ensures a wider variety of nutrients.
Herbs and spices aren’t just for flavor - they are packed with antioxidants and virtually calorie-free. Use generously!
Protein
As previously mentioned, fish is eaten a few times per week.
Poultry, eggs, and low-fat dairy (primarily cheese and Greek yogurt) are enjoyed 1-3x per week in moderate portions.
Red meat and processed meats (e.g. sausage, bacon, ham, salami) are avoided on the Mediterranean diet. Enjoy them on special occasions!
Red wine - Yes, it gets its own section!
Red wine contains alcohol and antioxidants that may help prevent heart disease, cancer, and neurodegenerative conditions (4).
The current recommendation for alcohol consumption is ≥1 standard drink per day for women and ≥2 standard drinks per day for men. One standard drink of wine is 5 oz.
Avoid
Processed carbohydrates - Sweets, white bread, packaged snacks, etc.
Red and processed meats
Added sugars - these can be found on nutrition labels.
It’s not just a diet - it’s a lifestyle.
Food is just one aspect of Mediterranean culture. Physical activity and social interaction are just as important!
Aim to get 150 minutes of moderate-intensity physical activity (like walking) or 75 minutes of vigorous physical activity (like running) per week.
Enjoying meals with friends and family is a huge part of the Mediterranean lifestyle. Put away your smartphone, focus on your meal, and improve your social well-being.
References:
Miller D, Sarubin-Fragakis A, Weil A. The jungle effect: The healthiest diets from around the world-- why they work and how to Make them work for you. Harper; 2009.
Feart C, Samieri C, Barberger-Gateau P. Mediterranean diet and cognitive health: an update of available knowledge. Curr Opin Clin Nutr Metab Care. 2015;18(1):51-62.
Anastasiou CA, Yannakoulia M, Kosmidis MH, Dardiotis E, Hadjigeorgiou GM, Sakka P, Arampatzi X, Bougea A, Labropoulos I, Scarmeas N. Mediterranean diet and cognitive health: Initial results from the Hellenic Longitudinal Investigation of Ageing and Diet. PLoS One 2017;12(8):e0182048. doi: 10.1371/journal.pone.0182048.
Resveratrol. Linus Pauling Institute 2021. https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol (accessed October 14, 2021).
