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A close up shot of a fresh fig on a cracker with blue cheese on the cracker and parsley on the fig
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What Is The Mediterranean Diet? Foods List, Evidence Based Research

June 28, 2022 by emacnaughton

So you are interested in the Mediterranean diet! I don’t blame you, it’s been voted the ‘Best Overall Diet’ in 2022, 2021, 2020, 2019, & 2018 by US News and World Report! Many people enjoying this lifestyle swear by the health benefits. But what is the Mediterranean diet?

Let’s dive into some evidence based research and go over it all! Plus, I will give you the opportunity to get a printable Mediterranean diet food list to take with you to the grocery store!

*NOTE: I am not a doctor or dietitian, I am a food blogger! Please consult with your doctor before making any changes to your diet.

A close up shot of a fresh fig on a cracker with blue cheese on the cracker and parsley on the fig
Table of Contents[Hide][Show]
  • What Is The Mediterranean Diet?
  • Evidence Based Research On The Mediterranean Diet
  • Is Mediterranean Diet Healthy?
  • Your Printable Mediterranean Diet Food List
  • Mediterranean Diet Recipes

What Is The Mediterranean Diet?

So what even is the Mediterranean diet?  

I know when I first heard of it, I pretty much dismissed it because of the term ‘diet‘.  I knew that diet culture in general was bad, and I didn’t want to fall into the trap of restrictive eating habits.

If only I knew that the MedDiet was less of a diet and more of a lifestyle change!

In a nutshell, the MedDiet is just eating the diet that people eat in the Mediterranean!  

It involves eating a large variety of fruits and vegetables every day, including healthy grains and legumes in your meals and trying to have a few meatless meals a week.

Fish is encouraged to be consumed twice a week, and red meats and sweets should only be enjoyed on occasion (notice how I didn’t say never!)

The lifestyle change encourages you to try to get 30 minutes of exercise a day.  That can be a walk outdoors, a gym session or even just dancing in your living room!  It also encourages meals to be shared with family and friends.

With all that being said, do you think anyone will ever go on the ‘American diet’?  (hotdogs, hamburgers, Mcdonalds, eating in your car on the way to work LOL)

Evidence Based Research On The Mediterranean Diet

If you don’t already know, I have a background in Physical Therapy. I have always been intrigued by the science and evidence behind how the foods we consume effect our body and our mind.

So I hope this research on how Mediterranean diet works benefits you as much as it benefited me!

A glass pitcher filled with olive oil on a wooden surface with olives next to it

In one study with a median follow up of 4 years, people with high cardiovascular risk on a MedDiet supplemented with nuts or extra virgin olive oil demonstrated an inverse association with diabetes incidence by 52% in comparison to the control group.  

Read the journal article HERE

A variety of mixed nuts on parchment paper over a wooden table

Can Mediterranean diet reverse heart disease? In a study of nearly 26,000 women at high cardiovascular risk, the incidence of major cardiovascular events was lower among those assigned to a MedDiet supplemented with extra-virgin olive oil or nuts than among those assigned to a reduced-fat diet.

The study examined a range of underlying health factors that might account for this reduction, and found that changes in inflammation, blood sugar, and body mass index were the biggest drivers.

Read the journal article HERE

A white plate filled with two pieces of cooked salmon, lemon slices and asperagus

In an observational study from Nurses’ Health, 10,670 women ages 57-61 were observed for the effect of dietary patterns on aging. Healthy aging was defined as living to 70 years or more, and maintenance of 4 health domains: no major chronic diseases or major impairments in cognitive or physical function or mental health.

The study found that the women with greater adherence to a MedDiet eating pattern had a 46% greater odds of healthy aging.

Increased intake of plant based whole foods, whole grains, and fish; moderate alcohol intake; and low intake of red meats were believed to contribute to this finding.

Read the findings HERE

Is Mediterranean Diet Healthy?

Most experts agree that eating a Mediterranean diet is nutritious and beneficial for a healthy lifestyle. Since it emphasizes whole, plant based foods, it is very high in vitamins and nutrients. The emphasis on unsaturated fats and lean protein have been shown to potentially decrease risk factors for disease.

There is a reason that it has been voted ‘Best Overall Diet‘ in 2022, 2021, 202, 2019 & 2018 by US News and World Report! See the report HERE

chicken and vegetable wooden skewers on parchment paper over a dark wood surface with a white sauce in a wooden bowl

Your Printable Mediterranean Diet Food List

Other than ‘What’s Mediterranean diet?’, I also frequently get asked about what ingredients are okay to eat on a Mediterranean diet. 

The answer isn’t really black and white, because the MedDiet t isn’t a restrictive diet.

There really aren’t a lot of ‘do’s and don’ts’. 

In general, you want to eat a large variety of fruits and vegetables every day, and you want them to be in season.  Whats in season where you live might not be the same as whats in season where I live!

To help you out, I created this free Mediterranean diet shopping list with the framework that you will need to make healthy ingredient purchases!

GET YOUR FREE PRINTABLE MEDITERRANEAN SHOPPING LIST HERE

Mediterranean Diet Recipes

So now that you know ALL about the Mediterranean diet, now what?

I recommend starting by making one meatless meal a week. Try making healthier decisions when grocery shopping by using my printable grocery shopping list.

You can check out all of my Mediterranean Diet recipes in my Mediterranean Recipes Category! Here are a few:

A plate filled with a greek layered dip with hummus, tzatziki, tomatoes, cucumber and olives

Greek Layered Dip

A wooden bowl filled with barley and a tofu in red arrabiata sauce, sprinkled with parsley

Arrabiata Sauce With Tofu

A cooked spatchcock chicken in a large stainless steel skillet with crispy brown skin and rosemary under it.

Skillet Roasted Pomegranate Spatchcock Chicken

A spatchcocked whole chicken in a stainless steel skillet with rosemary under it

The Correct Chicken Temperature For Juicy Meat!

A close up shot of a large serving bowl filled with baby kale salad, with chopped hard boiled eggs, cherry tomatoes, chives, microgreens and baked cod fish covered in dill over the top

Healthy Oven Baked Cod Recipe

Healthy Enfrijoladas Recipe

Category: Mediterranean Recipes
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