It seems as though every day a new diet is introduced. While many trendy diets lack evidence to support their claims, there are a few that have been proven effective to benefit health. The Mediterranean diet is one of them. First identified for its health benefits in the 1950s and ‘60s, it is one of the most researched diet patterns with a wealth of compelling evidence demonstrating its usefulness in improving various clinical markers of good health and preventing chronic disease.

Healthy Eating Pattern vs. Diet Prescription

The Mediterranean diet pattern doesn’t stipulate rules, measurements or food groups to avoid; rather, it provides general guidelines about the types of foods to emphasize and those to limit based upon the traditional eating patterns of those living in the Mediterranean region, whose exceptional health piqued the interest of researchers studying the relationship between diet and disease. Research has shown that some of the health benefits of this eating pattern are a result of the combination of foods eaten, not any individual component alone. The greatest health benefit results from all of the interacting factors of a lifestyle as opposed to any individual nutrient in isolation, like many “diets” prescribe.

Overall Guidelines of a Mediterranean Eating Pattern

At its core, the Mediterranean diet is a plant-forward eating pattern that focuses on vegetables, fruits, whole grains, nuts and legumes. While it does include lean animal protein like seafood, poultry, dairy and eggs, it limits red and processed meats. This eating pattern is rich in healthy fats from liberal amounts of olive oil, fish, avocado, nuts and seeds. Components vary by region based on what is locally available, rather than importing processed products. The traditional Mediterranean population consumes mostly—if not exclusively—whole foods and produce at the peak of the season. Water is the primary beverage with moderate amounts of wine (maximum of one glass per day for women and two for men). Physical activity is a key component, focusing on enjoyable activities. The overall diet is focused less on portion and amount, with the individual free to eat intuitively.

Strategies for Creating a Medi Plate

●Include a variety of whole grains, fruits, vegetables, legumes, herbs, seeds, nuts and olive oil.

●Focus on plant-based protein, fish and seafood, with small amounts of poultry, eggs and milk.

●Limit red and processed meat and added sugars.

●Include healthy fats from olive oil, oily fish and nuts to benefit from omega-3 fatty acids.

●Eat whole, fresh foods and limit processed foods.

●Hydrate adequately with water. Red wine can be enjoyed in moderation. • Daily physical activity is important.