If your doctor has told you: “Eat a Mediterranean diet,” you’ve come to the right place. I have been advising clients on Mediterranean eating for 24 years, and most have been delighted to discover that this way of eating is delicious, nutritious, affordable, and simple to prepare.
The Mediterranean way of eating has been studied more than any other and is linked to a reduced risk of cardiovascular disease, cancer, diabetes, dementia, mood disorders, and other common health problems, which is why your doctor loves it. (Read more about the many health benefits of Mediterranean living here.)
What is the Mediterranean diet?
Simply put: it’s the way humans have eaten for millennia around the Mediterranean Sea, pictured here:
The Mediterranean Basin, including North Africa, the Middle East, and Southern Europe. Source: iStockphoto.
There are 21 countries around the Mediterranean, each with its languages, cultures, history, religious and culinary traditions.
They don’t all eat the same foods. However, their diets share many common traits, rooted in their proximity to the Mediterranean Sea and the region’s climate, geology, and history.
- A wide range of plant foods: Hot, dry summers and mild, wet winters combine with local soils to create ideal conditions for typically “Mediterranean” crops: olives and grape vines, nuts and seeds, legumes, grains, and a cornucopia of fruits and vegetables. These foods, prepared in a wide variety of delicious ways, make up the backbone of Mediterranean meals. They also provide prebiotic starches and fibers, nourishing plant fats, and essential micronutrients, many with antioxidant and anti-inflammatory properties.
- Fish and seafood: The Mediterranean Sea provides a bounty of foods: fish (such as anchovy, sardines, sea bream, sea bass, mackerel, tuna, and red mullet), shellfish (like mussels, oysters, and clams), and seafood (like shrimp, squid, octopus, cuttlefish, lobster, and crab). These remain key ingredients in the region’s cuisines, supplying high-quality protein, omega-3-rich fish oils, and essential micronutrients.
- Meat: Traditionally, meat wasn’t consumed in large quantities around the Mediterranean, though small amounts are often included. Lamb and chicken are the most common meats in Mediterranean cuisine. Beef is also eaten and in some regions – especially in Spain, Portugal, and parts of Italy – pork is popular. Duck, pigeon, goat, and guinea fowl, organ meats, frogs, and snails, are highly prized to this day.
- Dairy foods: Dairy foods, many made from goat or sheep milk, play a significant role in Mediterranean cuisine, providing richness, flavor, and nutrition, in particular, calcium, iodine, and protein. Dairy is typically fermented and consumed as cheese, yogurt, or kefir, providing probiotic microbes.
- Herbs & Spices: Mediterranean cuisine has a rich tradition of including herbs (like basil, oregano, thyme, parsley, cilantro, mint, rosemary, and dill) and spices (such as paprika, cumin, coriander, cinnamon, ginger, and turmeric). Beyond flavor and food preservation, herbs and spices are rich in antioxidants, vitamins, and minerals, contributing to the overall nutritional profile of Mediterranean dishes.
- Variety & Seasonality: Mediterranean cuisines are seasonal and highly varied. In the summer seasonal produce includes tomatoes, eggplant, peppers, zucchini, cucumbers, various types of lettuce, melons, stone fruits, dates, figs, and grapes, often eaten raw. In winter, seasonal foods like cabbage, cauliflower, broccoli, leeks, bitter greens, winter squash, and potatoes are enjoyed, typically roasted or as part of stews, soups, and salads. My recipes feature many of these ingredients.
- Guilt-Free Enjoyment: In Zest for Life I quote a study that asked people what they thought constituted “healthy food.” American & British respondents talked about nutrients and calories. The French, Italians, and Spaniards, on the other hand, emphasized the importance of deliciousness, relaxation, sharing, and conviviality. So eating like a Mediterranean doesn’t just mean consuming olive oil, tomatoes, and basil; it also means taking your time to joyfully savor your meals, ideally with someone whose company you enjoy.
When you work with me, I will show you easy, tasty, and affordable ways of integrating these elements into your daily diet through one-on-one coaching, my Mindful Eating Groups, or my Online Community on Circle.
Learning to eat like a Mediterranean may take time and require you to unlearn some ideas you have about food and nutrition, but doing so could significantly increase your physical and emotional well-being and your overall enjoyment of life. Are you ready to take the plunge?