What is the Mediterranean Diet?

The Mediterranean diet is extremely popular for its health benefits and it's fresh, vibrant flavors. I'm answering some frequently asked questions, so you can truly understand what it means to eat the Mediterranean way, and of course boast on the positive impacts on your well-being. Because it's truly a powerhouse way of eating for best health.

I might be a little biased, but for good reasons (says everyone that's biased!). Mediterranean diets aren't just about a "diet" and really, I'm not a fan of that word much. It's a lifestyle. Its how we choose to eat, all day, every day, 365 days a year.

It's a mindset, a lifestyle, a full cuisine. It's often in company of others, and with the mentality that we eat in abundance with good company, not just alone (that's the #1 reason my family eats meals together, EVERY single day). So, all in all, the Mediterranean diet is many beautiful things, but definitely NOT a temporary "diet" in order for it to work effectively to better your overall health.

Have you been told you should try the Mediterranean diet? Maybe you've heard about it, a doctor mentioned it, you ran into an article about how important the Mediterranean diet is for heart health, high-cholesterol, preventing various chronic diseases, and etc.

What is the Mediterranean diet?

The Mediterranean diet is a way of eating inspired by the cuisines of countries bordering the Mediterranean Sea. It emphasizes fresh, whole foods such as fruits, vegetables, whole grains, legumes, nuts, seeds, fish, and olive oil. It also encourages consumption of poultry, eggs, and dairy products. Red meat and sweets are typically limited, but we like to ignore that rule and eat baklava a couple times a week ;).

What are the main components of the Mediterranean diet?

The Mediterranean diet is packed with quality, fresh, locally sourced food whenever possible. Vegetables, fruits, whole grains, legumes, and healthy fats like in a good extra virgin olive oil and omega-3s in seafood.

That's why we love our fish and seafood, here. We are able to catch and harvest it ourselves, or source it from fishermen that caught it themselves as well. High quality meat, organic and fresh ingredients when possible, and all the vibrant and fresh herbs to make the dishes come to life, instead of relying heavily on "seasonings".

What are the health benefits of the Mediterranean diet?

There has been numerous studies linking the Mediterranean diet to a wide variety of health benefits. It has been associated with reduced risk of heart disease, stroke, type 2 diabetes, certain cancers, and cognitive decline. With a diet so rich in whole foods and healthy fats, along with its nutrient-rich profile, high fiber content, and antioxidants, contribute to better overall healthy...and just feeling all around better. That alone always keeps me in check.

Is the Mediterranean diet effective for weight loss?

While weight loss is not the primary focus of the Mediterranean diet, it has been shown to support healthy weight management. The inclusion of nutrient-dense foods and portion control can promote satiety and help prevent overeating. Additionally, the diet's emphasis on whole grains, fruits, and vegetables can contribute to a balanced and satisfying eating plan.

Can the Mediterranean diet help prevent heart disease?

Yes, the Mediterranean diet is a proven powerhouse lifestyle to reduce the risk of heart disease. Its emphasis on heart-healthy fats, such as monounsaturated fats found in olive oil, and Omega-3 fatty acids from fatty fish, like black cod, salmon, etc. along with a big focus on whole foods and antioxidants, can contribute to improved cardiovascular health.

Per PubMed National Library of Medicine "The available evidence is large, strong, and consistent. Better conformity with the traditional Med Diet is associated with better cardiovascular health outcomes, including clinically meaningful reductions in rates of coronary heart disease, ischemic stroke, and total cardiovascular disease."

What food should I eat on the Mediterranean diet?

A typical Mediterranean diet includes a wide range of wholesome, made from scratch dishes. A large emphasis placed on fresh fruits and vegetables, whole grains (such as whole wheat, oats, bulgur, and barley), legumes (beans, lentils), nuts, seeds, olive oil, fish, shellfish, poultry, eggs, moderate amounts of dairy products (like cheese and yogurt). We typically limit other dairy products, for instance, we don't drink milk regularly. Instead turning to other food for those vitamins and minerals we are seeking.

Can I eat pasta and bread on the Mediterranean diet?

Yes, pasta and bread are a part of the Mediterranean diet. Go for fiber and nutrient rich options or make your own bread when possible. Portion control is key in the Mediterranean diet. We eat our bread with good fats and mezze platters or charcuterie nearby with fresh hummus (or beet hummus), olives, pickles, nuts, etc.

What is your favorite Mediterranean dish and why? (LEAVE A COMMENT BELOW) We'd love to hear about your personal experiences and the flavors that make the Mediterranean diet so appealing to you!