Mediterranean Diet – What Is It and Why It’s Good For You

The Mediterranean diet is one of the healthiest and most delicious diets. We could even say it’s not a diet but a lifestyle. It’s pretty easy to follow its rules because it’s based on olive oil, veggies, and whole grains, and it reminds us of a long sunny summer day of a vacation in Italy or Greece, and enjoying fresh local products.

Of the 5 blue zones, places known for their exceptional longevity (100+ years), two are located in the Mediterranean. One is Sardinia, and the other is Ikaria. We are pretty sure that the Mediterranean diet has a big influence on this.

Based on olive oil, fresh vegetables, fruit, fish, seafood, whole grains, and meat consumed less frequently, this way of eating is often linked to the longer and healthier lives of people living in Mediterranean regions. Some studies found connections between longevity and this way of eating, and in this article, we’ll explore different ways of the Mediterranean diet supporting overall health. Read it to find out why these nutrient-rich foods should become part of your everyday eating routine.

Is the Mediterranean diet really responsible for a longer lifespan?

As mentioned earlier, the Mediterranean diet is based on fruits, vegetables, whole grains, olive oil, fish, and seafood. Red meat and sweets are consumed only occasionally or not at all, and that’s why the Mediterranean diet is similar to an anti-inflammatory diet.

This eating pattern, typical of countries like Greece, Italy, and Spain, has been associated with a wide range of health benefits for a long time. Some of them are at a lower risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

Research suggests that following a Mediterranean-style diet may significantly contribute to a longer lifespan. One large study that included data from 130 countries found a positive link between adherence to the Mediterranean diet and increased life expectancy, as well as a longer period of life spent free from serious not only physical, but also mental illnesses.

The main beneficial components of the Mediterranean diet are antioxidants, phytochemicals, and omega-3 fatty acids. All of them are important for improving overall health and boosting your immune system.

Mediterranean Diet Food List

Here’s the list of ingredients recommended for a Mediterranean diet, divided by type. You can easily incorporate them into your Mediterranean meals:

What fat is preferred for food preparation in a Mediterranean diet

Olive Oil. Other plant fats and vegetable oils are not recommended. Always choose an extra virgin and look for a recent harvest date. It should be kept in a dark glass or metal tin and away from sources of light and heat.

How often can I eat meat while on a Mediterranean diet?

A few times a week is more than enough. Fish, seafood, poultry (chicken, turkey, rabbit), lean white meat, should be prepared skinless if possible, but don’t eat them every day.

And if you feel the need to eat red meat or it is recommended to you by doctors, for example, in order to improve blood work and avoid anemia, do it two or three times per month. Take a look at a Carnivore diet  as well and learn all about it.

Mediterranean diet and foods to avoid while on it

Added sugar is one of the most common hidden troublemakers in modern diets. It’s especially present in soda, candies, ice cream, syrups, baked goods, and even plain table sugar, and regular intake can disrupt blood sugar balance, increase inflammation, and fuel constant cravings.

Refined grains come next. By refined grains, we think of white bread, tortillas, crackers, chips, and yes, even pasta. Although Italy is known for it, pasta is unfortunately not a part of the Mediterranean diet. Why? Because our goal is to avoid foods that are quickly digested, low in fiber, and far less satisfying than their whole-grain versions.

Trans fats are next. The worst kind is cooking margarines, but even Soybean Oil, cottonseed oil, corn oil, and palm oil, often found in fried foods, can be harmful for heart health if consumed every day for a long period of time.

Processed meats such as sausages, hot dogs, deli meats, and beef jerky are another group to limit, as they are typically high in salt, preservatives, and compounds linked to chronic inflammation.

Finally, highly processed foods like fast food, ready-made convenience meals, microwave popcorn, and many granola bars may look practical, but they are full of dangerous additives. They contain poor-quality fats and hidden sugars that are definitely not a part of the Mediterranean diet and lifestyle.

Sample of a Mediterranean Diet Meal Plan – 7 days

Here’s our example of a 7-day Mediterranean diet meal plan. It’s healthy and balanced, without many restrictions, so we believe you won’t have a problem getting used to eating like this every day.

Day 1

Breakfast

Greek yogurt with fresh berries, a drizzle of honey, and a handful of walnuts, served with a slice of whole-grain bread and olive oil.

Mid-morning snack

An apple or a pear with a few almonds.

Lunch

Grilled salmon with a large salad (tomatoes, cucumbers, arugula, red onion, olives…). Use extra-virgin olive oil and lemon as a salad dressing and serve a small portion of quinoa or whole-grain bread with it.

Afternoon snack

Hummus with carrot or cucumber sticks.

Dinner

Roasted vegetables (for example, zucchini, eggplant, and bell peppers) with a side of chickpeas or lentils.

Day 2

Breakfast

Oatmeal cooked with water or almond milk, topped with grated apple, cinnamon, and a handful of walnuts. You can prepare it the evening before for it to be even tastier.

Mid-morning snack

A handful of grapes or cherries.

Lunch

Whole-grain pasta with tomato sauce, garlic, olive oil, basil, and sautéed zucchini.

Afternoon snack

Greek yogurt with a spoon of ground flaxseeds.

Dinner

Chickpea and vegetable stew (carrots, celery, onions, spinach) with a slice of whole-grain bread.

Day 3

Breakfast

Whole-grain toast with mashed avocado, olive oil, and a boiled egg.

Mid-morning snack

An orange or mandarin.

Lunch

Grilled trout with Swiss chard and boiled potatoes drizzled with olive oil and lemon.

Afternoon snack

A handful of almonds.

Dinner

Simple tomato and cucumber salad with olives and feta cheese.

Day 4

Breakfast

Greek yogurt with strawberries, chia seeds, and a drizzle of honey.

Mid-morning snack

Wild berry protein shake.

Lunch

Quinoa salad with roasted bell peppers, eggplant, red onion, parsley, and olive oil.

Afternoon snack

Hummus with celery sticks.

Dinner

Vegetable omelet (spinach, mushrooms, onions) with mixed green salad.

Day 5

Breakfast

Whole-grain bread with cottage cheese, tomatoes, and olive oil.

Mid-morning snack

A banana.

Lunch

Grilled chicken breast with bulgur, steamed broccoli, and carrots as a side dish. This dish is perfect as a post-workout meal.

Afternoon snack

A handful of hazelnuts.

Dinner

Roasted pumpkin and lentil salad with arugula and lemon-olive oil dressing.

Day 6

Breakfast

Overnight oats with blueberries and pumpkin seeds.

Mid-morning snack

An apple.

Lunch

Shrimp sautéed with garlic and olive oil, served with brown rice and green beans. This is a great meal filled with protein.

Afternoon snack

Greek yogurt with honey.

Dinner

Mixed vegetable soup (leeks, carrots, celery, potatoes) with whole-grain bread.

Day 7

Breakfast

Omelet with tomatoes, onions, and herbs, served with whole-grain toast.

Mid-morning snack

Fresh figs or seasonal fruit.

Lunch

Lentil salad with cucumbers, red onion, parsley, olive oil, and lemon.

Afternoon snack

A handful of pistachios.

Dinner

Grilled vegetables (zucchini, eggplant, peppers) with feta cheese and olives.

So, how do you like the idea of trying a Mediterranean diet? Let us know, and keep reading Real Fit blogs for a fresh dose of health and fitness advice.