Mediterranean Diet Plan
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What is a Mediterranean diet?
The Mediterranean diet is a well-established eating pattern that has been consistently linked to numerous health benefits. It has been found helpful in reducing the risk of cardiovascular disease, supporting brain health, and potentially weight loss (Dinu et al., 2018). The diet is based on the traditional foods consumed in countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain.
Mediterranean Diet Plan Template
Mediterranean Diet Plan Example
Planning a Mediterranean diet
Adopting a Mediterranean diet can be an effective way to improve overall health and well-being. To successfully implement this eating pattern, the following are to be considered in planning a Mediterranean diet:
Mediterranean diet pyramid
The Mediterranean diet pyramid provides a visual guide to the frequency and portion sizes of foods to be consumed (Bach-Faig et al., 2011). Plant-based foods are at the base of the pyramid, followed by lean proteins, healthy fats, and limited amounts of red wine.
Mediterranean diet meal plan
A typical Mediterranean diet meal plan may include the following:
- Breakfast: Greek yogurt with fresh berries, a drizzle of honey, and a handful of chopped walnuts
- Lunch: A salad with mixed greens, cherry tomatoes, cucumbers, red onions, and grilled chicken dressed with olive oil and lemon juice
- Dinner: Grilled salmon with roasted vegetables (e.g., zucchini, bell peppers, and eggplant) and quinoa
- Snacks: Fresh fruit, raw vegetables with hummus, sunflower seeds, or a small handful of nuts (Trichopoulou et al., 2014)
Mediterranean diet food list
There is no single Mediterranean diet approach. To plan a Mediterranean diet that works for an individual, it is essential to become familiar with the nutritious foods that are commonly consumed in this eating pattern. Some essentials in a Mediterranean Diet Food List include:
- Fresh fruits: Apples, bananas, berries, citrus fruits, dates, figs, grapes, melons, pears, pomegranates
- Vegetables: Fresh veggies such as artichokes, broccoli, carrots, cucumbers, eggplant, leafy greens, mushrooms, onions, peppers, tomatoes, zucchini
- Whole grains: Brown rice, bulgur, whole wheat pasta, farro, millet, oats, whole wheat bread, quinoa
- Legumes: Beans (e.g., cannellini, fava, kidney beans), chickpeas, lentils, peas
- Nuts and seeds: Almonds, almond butter, nut butter, hazelnuts, pine nuts, pistachios, sesame seeds, sunflower seeds, walnuts
- Healthy fat: Extra virgin olive oil, avocados, olives
- Dairy: Cheese (e.g., feta cheese, Parmigiano-Reggiano), greek yogurt
- Protein sources: Eggs, fish (e.g., salmon, sardines, tuna), poultry (e.g., chicken, turkey), occasional red meat
- Herbs and spices: Basil, bay leaves, dill, garlic, mint, oregano, parsley, rosemary, sage, thyme
Incorporating these plant foods and other nutritious elements into a balanced diet allows individuals to experience the numerous health benefits of the Mediterranean lifestyle and diet.
Mediterranean diet's benefits
The Mediterranean diet has been extensively studied for its numerous health benefits. Research has consistently shown that adherence to this eating pattern can improve overall health and reduce the risk of various chronic diseases (Dinu et al., 2018). Here, we will explore the key benefits of the Mediterranean diet and the scientific evidence supporting these claims:
Cardiovascular health
One of the Mediterranean diet's most well-established benefits is its positive impact on cardiovascular health. The PREDIMED study, a large-scale randomized controlled trial, found that participants following a Mediterranean diet supplemented with extra virgin olive oil or nuts had a significantly lower risk of major cardiovascular events than those on a low-fat diet (Estruch et al., 2018). The diet's emphasis on healthy fats, such as monounsaturated and polyunsaturated fats found in olive oil, nuts, and fatty fish, may contribute to this cardioprotective effect against heart disease.
Weight management
The Mediterranean diet can be an effective tool for weight management. A meta-analysis of randomized controlled trials found that individuals following a Mediterranean diet achieved greater weight loss than those on a low-fat diet (Esposito et al., 2011). The diet's focus on whole, minimally processed foods and its high fiber content may promote feelings of fullness and support against further weight gain.
Type 2 diabetes prevention and management
Adhering to a Mediterranean-style diet may help prevent and manage type 2 diabetes. A systematic review and meta-analysis found that the Mediterranean diet was associated with a lower risk of developing type 2 diabetes (Schwingshackl et al., 2015). For individuals with existing type 2 diabetes, following a Mediterranean diet has been shown to help maintain healthy blood sugar levels, improve glycemic control, and reduce the need for diabetes medications.
References
Davis, C., Bryan, J., Hodgson, J., & Murphy, K. (2015). Definition of the Mediterranean Diet: a literature review. Nutrients, 7(11), 9139–9153. https://doi.org/10.3390/nu7115459
Dinu, M., Pagliai, G., Casini, A., & Sofi, F. (2018). Mediterranean diet and multiple health outcomes: An umbrella review of meta-analyses of observational studies and randomised trials. European Journal of Clinical Nutrition, 72(1), 30–43. https://doi.org/10.1038/ejcn.2017.58
Esposito, K., Kastorini, C. M., Panagiotakos, D. B., & Giugliano, D. (2011). Mediterranean diet and weight loss: Meta-analysis of randomized controlled trials. Metabolic Syndrome and Related Disorders, 9(1), 1–12. https://doi.org/10.1089/met.2010.0031
Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., Gómez-Gracia, E., Ruiz-Gutiérrez, V., Fiol, M., Lapetra, J., Lamuela-Raventos, R. M., Serra-Majem, L., Pintó, X., Basora, J., Muñoz, M. A., Sorlí, J. V., Martínez, J. A., Fitó, M., Gea, A., Hernán, M. A., … PREDIMED Study Investigators (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. The New England Journal of Medicine, 378(25), e34. https://doi.org/10.1056/NEJMoa1800389
Schwingshackl, L., Missbach, B., König, J., & Hoffmann, G. (2015). Adherence to a Mediterranean diet and risk of diabetes: A systematic review and meta-analysis. Public Health Nutrition, 18(7), 1292–1299. https://doi.org/10.1017/S1368980014001542
Trichopoulou, A., Martínez-González, M. A., Tong, T. Y., Forouhi, N. G., Khandelwal, S., Prabhakaran, D., Mozaffarian, D., & de Lorgeril, M. (2014). Definitions and potential health benefits of the Mediterranean diet: views from experts around the world. BMC Medicine, 12, 112. https://doi.org/10.1186/1741-7015-12-112
Commonly asked questions
A typical Mediterranean meal consists of various plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Meals often include olive oil as the primary fat source and moderate amounts of fish, poultry, eggs, and dairy products. Red meat is consumed in small portions, and wine is allowed in moderation with meals.
The Mediterranean diet does not strictly prohibit any specific foods, but it emphasizes limiting the intake of processed foods, refined carbohydrates, added sugar, and unhealthy fats. Foods that are not encouraged on the Mediterranean diet include processed meats, sugary beverages, sweets, and foods high in trans fats.
One potential disadvantage of the Mediterranean diet is that it may be more expensive than a typical Western diet, as it emphasizes fresh, whole foods. Additionally, the diet may be challenging for individuals accustomed to a high-meat, high-processed food diet.
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