The Mediterranean diet (MD) is a flexible, satisfying way of eating that emphasizes whole, plant-based foods and healthy fats. Known as one of the world’s healthiest dietary patterns, recent research even suggests that the MD can help improve mood and reduce depressive symptoms!

Unlike typical “diets,” the MD isn’t about strict rules or counting calories. Instead, it’s about balance, flavor, and enjoying foods that fuel both body and mind.

The MD is comprised mainly of:

• Healthy Fats: Think essential Omega-3s and monounsaturated fats, especially from extra virgin olive oil (EVOO) and fish..

• Antioxidant-Rich Polyphenols: Found in EVOO, dark chocolate, berries, tea, herbs, and red wine.

• Vitamins in Whole Foods: Real foods provide more complete nutrition compared to many supplements.

• Fiber for a Healthy Gut: Essential for gut health, feeding beneficial bacteria to support digestion and immunity.

In general, focus on eating:

• Plenty of veggies, fruits, legumes (beans, nuts), and seeds.

• Incorporate whole grains like whole-wheat bread and brown rice.

• Lots of EVOO as a primary healthy fat.

• Enjoy fish, especially those rich in Omega-3s.

• Have natural cheese and yogurt in moderation.

• Limit red meat; opt for poultry, fish, or plant proteins.

• Cut back on sweets, sugary drinks, and butter.

• Moderate wine with meals is fine (but there’s no need to start if you don’t already drink).

Why the MD Works:

• Limits Saturated and Trans Fats: Keeping these low helps manage LDL cholesterol and reduces artery plaque and inflammation.

• Promotes Healthy Fats: Omega-3s support brain health, good cholesterol levels, and reduce inflammation.

• Limits Sodium: Lower sodium helps keep blood pressure in check, reducing risks of heart disease and stroke.

• Reduces Refined Carbs and Sugar: Prevents blood sugar spikes and cuts out empty calories.

• Packed with Fiber and Antioxidants: These help stabilize blood sugar, reduce inflammation, and protect against certain cancers by fighting free radicals.

Other Big Benefits:

• Reduces risk of heart disease, heart attack, and stroke.

• Helps maintain a healthy weight.

• Supports balanced blood sugar, blood pressure, and cholesterol.

• Lowers risk of metabolic syndrome.

• Encourages a healthy gut microbiome.

• Reduces risk of some cancers.

• Slows cognitive decline with age.

• Promotes longevity and overall wellness.

The Mediterranean Diet is all about enjoying delicious, nourishing foods that make you feel good and support long-term health. Enjoy every bite!