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There\u2019s a reason the Mediterranean diet has remained one of the top diets<\/a> year after year. It’s sustainable, achievable, and realistic for the long haul (1<\/a>). <\/p>\n Plus, it\u2019s more than just a diet. It\u2019s a lifestyle. <\/p>\n In fact, socializing with friends and moving your body on the regular is also important in addition to eating a variety-filled, plant-forward diet (2<\/a>,3<\/a>). This trifecta is really the golden ticket that makes the Mediterranean diet rise to the top of the charts every year. <\/p>\n We\u2019re breaking it down so you can start living and eating the Mediterranean way. <\/p>\n Rich in plant-based foods, the Mediterranean diet is based on (3<\/a>):<\/p>\n Dietitians tend to support this style of eating. MyFitnessPal<\/a>\u2019s head of nutrition, Melissa Jaeger, RD, LD, is a huge cheerleader for the diet.<\/p>\n \u201cFollowing a Mediterranean dietary pattern allows for flexible eating habits while encouraging nutrient-dense foods,\u201d she says. <\/p>\n \u201cI love that this approach doesn\u2019t cut out any food group but prioritizes getting plenty of fiber and a variety of nutrients. Plus, it encourages positive mealtime behaviors such as slowing down to enjoy your food in the company of others,” says Jaeger.<\/p>\n The health benefits of a Mediterranean diet seem to be endless. Whether you\u2019re struggling with inflammation, or simply want to improve your health for the long haul, this plan is a great place to start (5<\/a>). <\/p>\n It\u2019s all those colorful fruits and veggies that give the Mediterranean diet its anti-inflammatory power. <\/p>\n Antioxidants in these foods are the \u201cgood guys\u201d that help fight the \u201cbad guys\u201d (free radicals) that build up in your body over time (3<\/a>). <\/p>\n Where do those \u201cbad guys\u201d come from?<\/p>\n But eating foods high in antioxidants, which are all over the Mediterranean diet, have been shown to help lower inflammation (5<\/a>).<\/p>\n One of the Mediterranean diet\u2019s biggest claims to fame is the stellar role it plays in heart health. <\/p>\n While some research says it\u2019s healthy fats, like olive oil, that gives the Mediterranean diet its clout when it comes to heart health, we know it\u2019s the totality of the Mediterranean lifestyle that really makes the difference. <\/p>\n Here\u2019s what makes the Mediterranean lifestyle so great for your heart health (2<\/a>,6<\/a>):<\/p>\n How To Improve Heart Health: 29 Things You Should Do<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n Want to live to be 100? Try the Mediterranean diet, an eating pattern rich in longevity based foods<\/a>. <\/p>\n Research shows eating a diet that has less inflammatory compounds, like added sugars and saturated fats, and more anti-inflammatory nutrients, like those fruits and veggies in the Mediterranean diet, can promote healthy aging through lowering chronic inflammation over time (7<\/a>). <\/p>\n Whether you\u2019re looking to lose weight or maintain it, the Mediterranean diet has your back (8<\/a>). Thanks to the high fiber content of the diet, you\u2019re left feeling satisfied with your meals and snacks. <\/p>\n Research shows filling your body with better quality foods means you\u2019re more likely to achieve your weight goals and maintain them (8<\/a>, 9<\/a>). <\/p>\n A-listers in the Mediterranean Diet include (3<\/a>):<\/p>\n The Mediterranean diet encourages eating a variety of fresh, seasonal, and whole fruits. They\u2019re a naturally sweet dessert or snack.<\/p>\n Here are a few ways to add fruit to your meals:<\/p>\n No Mediterranean meal is complete with vegetables. They form the foundation of the diet\u2019s plant-forward, nutrient-dense meals.<\/p>\n All these types of vegetables count on Mediterranean diet: <\/p>\n Carb lovers, you\u2019re welcome here! The Mediterranean diet is filled with whole grains that deliver when it comes to dietary fiber<\/a> and important nutrients, like antioxidants and B vitamins. <\/p>\n A few whole grains that fit into the Mediterranean diet include:<\/p>\n The more, the merrier when it comes to these plant-based protein picks. All beans, lentils, and peas are welcomed in the Mediterranean diet. Beans are incorporated throughout the day and may make an appearance during breakfast <\/a>often too (like in a Spicy Lentil Shakshuka<\/a>!)<\/p>\n A few good choices include:<\/p>\n Extra virgin olive oil is a mainstay on a Mediterranean diet. Whether it\u2019s baked into breakfast breads or drizzled over salads or veggies, it\u2019s certainly showing up throughout the day. <\/p>\n Other unsaturated fats in this diet included: <\/p>\n Animal proteins can play a role in the Mediterranean diet, just more sparingly.<\/p>\n \u201cThough plant-based foods are the foundation of most Mediterranean meals, there are several types of animal-based foods on the menu,\u201d says MyFitnessPal dietitian Katherine Basbaum.<\/p>\n These include fish, yogurt, and cheese.<\/p>\n About the Experts<\/strong><\/p>\n Elizabeth Shaw, MS, RDN, CPT <\/strong>is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.<\/p>\n Katherine Basbaum, MS, RD <\/strong>is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.<\/p>\n Melissa Jaeger RD, LD <\/strong>is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.<\/p>\n Keep it simple on the Mediterranean diet and plan your meals and snacks with staple foods that pack staying power. <\/p>\n Here\u2019s an example of what your day might look like:<\/p>\nWhat is the Mediterranean Diet?<\/strong><\/h2>\n
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Health Benefits of the Mediterranean Diet<\/strong><\/h2>\n
Anti-Inflammatory Properties <\/h3>\n
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Heart Health<\/h3>\n
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<\/div>\nHealthy Aging <\/h3>\n
Weight Management<\/h3>\n
Key Foods in the Mediterranean Diet<\/strong><\/h2>\n
Fruits:<\/h3>\n
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Vegetables:<\/h3>\n
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Whole Grains: <\/h3>\n
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Beans, Legumes, Lentils:<\/h3>\n
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Healthy Fats: <\/h3>\n
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Animal Proteins: <\/h3>\n
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\nMediterranean Diet Meal Plan<\/h2>\n
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