The Mediterranean Diet 101: Food, Lifestyle, and Habits
Unlike the countless fad diets you’ve likely come across, the Mediterranean diet is thoroughly backed by long-term scientific data. In fact, it’s the most reputable guide to general healthy eating we have.
But what makes the Mediterranean diet so special isn’t just its impressive credentials as the world’s healthiest diet: it’s the fact that it’s a lifestyle rather than a strict set of diet rules.
Fad diets often cut out specific foods entirely or demonize whole food groups which makes them unsustainable in the long-term. They miss out on necessary nutrients, take away much of the enjoyment of eating, and can even create harmful food fears.
The Mediterranean diet on the other hand highlights quality food made from wholesome ingredients with appropriate balance. It also takes into consideration several important lifestyle factors around eating that contribute to a long and healthy life. This means it’s a flexible approach to healthy living that can work for almost anyone.
A Brief History of The Mediterranean Diet
As the name implies, the now famous Mediterranean diet originates from the traditional diets of cultures surrounding the Mediterranean Sea. This includes Greece, Italy, Spain, Southern France, Egypt, Lebanon, and Morocco, though the strongest influences of modern-day adoptions are Greece and Italy.
Health scientists have been interested in the diets and lifestyles of people in the Mediterranean since the 1950s. Observational data implied these populations enjoyed better overall health and longer life spans compared to the rest of the world, and this made them a hotspot for research.
Now, many decades later, we have substantial evidence that shows a traditional Mediterranean diet can reduce the risk of diabetes, cardiovascular disease, mental disorders, premature cognitive decline, and even depression.
The exact food recommendations have evolved to be more inclusive of different cultures and food preferences, but the main principles remain the same: plenty of fruits, vegetables, whole grains, and legumes alongside healthy fats and both animal and plant-based sources of protein.
A Guide to the Mediterranean Diet
The Mediterranean diet follows just a few simple food rules. It emphasizes balance, nutrient-density, and whole foods.
Food Group Balance
The balance of macronutrients tends to fall in the approximate range of 55-60% of calories from carbohydrates (mostly complex carbs), 25-30% of calories from fat (mostly unsaturated), and 10-15% of calories from protein (around 60% animal-based, 40% plant-based).
What this looks like translated into food groups is:
- Several servings of vegetables, fruit, and whole grains daily
- Healthy fats, legumes, herbs, and spices daily
- Seafood multiple times per week
- Lean poultry and dairy one or more times per week
- Red meats and sweets on occasion
Healthy Fats
The most popular type of fat source in the Mediterranean is olive oil, but other valuable sources include avocado oil, nut oils (walnut, almond, or hazelnut), or whole olives and avocados. These are used generously to add flavor, healthy fats, and satisfaction to dishes. These fat sources are high in brain and heart-healthy compounds, and they add a dose of fat-soluble antioxidants to any meal.
Whole Grains and Legumes
The whole grains frequently eaten in a traditional Mediterranean diet include barley, buckwheat, farro, oats, bread, pasta, millet, amaranth, whole-grain rice, and couscous. Modern-day iterations can include more recent additions like quinoa and corn.
The legumes most popular on the Mediterranean diet historically have been chickpeas, lentils, peanuts, peas, cannellini beans, and fava beans, but updated versions of the diet have expanded to include all legumes. This means black beans, kidney beans, pinto beans, and more all fit within the Mediterranean style of eating.
Plenty of Plants Foods
Another key element of the Mediterranean diet is an abundance of plant foods. Most meals will include an assortment of vegetables and fruit. This wide variety provides plenty of nutrients as well as beneficial fiber for a healthy gut microbiome.
Vegetables and fruits native to the Mediterranean include tomatoes, leafy greens, cauliflower, broccoli, carrots, apples, oranges, grapes, dates, figs, and much more, but modern-day Mediterranean diets can include any type of produce.
Nuts and seeds are also consumed as snacks, in condiments, on salads, or in desserts. Almonds, pine nuts, hazelnuts, walnuts, and pistachios are traditional choices, but any nut or seed can fit within the Mediterranean diet framework today. They add healthy fats, protein, and fiber.
Whole Foods
A final notable feature of the food from the Mediterranean diet is a focus on wholesome, minimally processed, and high-quality ingredients. In general, the less an original ingredient is processed, the more nutritional value it retains. Highly processed items like packaged snack foods and treats are therefore not part of the Mediterranean diet.
Lifestyle Factors
The benefits attributed to the Mediterranean diet come from more than just the foods traditionally eaten. Instead, the environment as a whole is thought to be conducive to a healthy lifestyle.
A few of the most important lifestyle factors noted are regular physical activity, plenty of rest, and lots of socialization. All of these components can reduce stress, increase happiness, and lead to greater life satisfaction.
Physical Activity
According to the CDC, adults should be getting 150 minutes of moderate-intensity aerobic activity and 2 days of strengthening activities each week. Unfortunately, fewer than 1 in 4 Americans meet this recommendation.
A naturally active lifestyle is common to Mediterranean cultures (plenty of walking, gardening, landscaping, and house chores), and this can quickly boost daily physical activity beyond recommendations. It’s also perfectly fine to exercise through whatever sports, recreations or hobbies you enjoy.
Rest
Getting enough rest is something American culture doesn’t seem to value nearly as much as cultures in the Mediterranean. This means 7-9 hours of sleep per night, naps throughout the day if needed, as well as leisure time without intense physical or mental work.
This is a key component to great cognitive health, mental health, and physical health.
Socialization
Last but not least, the Mediterranean lifestyle is very famous for high amounts of socialization. This means most people from the Mediterranean spend plenty of time in the company of other people either from eating meals with loved ones, participating in religion or faith-based activities, going for walks with friends, or even having friendly relations with neighbors and local businesses.
There are many ways to increase socialization, and it can be a frequently overlooked factor that contributes to more resilient long-term health.
Summary
Although the word “diet” within the name “Mediterranean diet” makes it sound like yet another set of eating rules, it’s much more than this. It’s a versatile and holistic approach to wellbeing that has the potential to completely transform your health trajectory
