It’s not a fancy supplement or pricey prescription. One of the best remedies for your body is actually the Mediterranean diet. “There’s extensive research showing that a Mediterranean way of eating can lower the risk of most chronic diseases, including obesity, diabetes, cancer, and cardiovascular disease. People who follow this diet tend to be naturally more active, enjoy food as a joyful part of life, and are more likely to live longer,” explains Laura Burak, a registered dietitian and owner of Laura Burak Nutrition in Roslyn, New York. “Oh, and let’s not forget that red wine is allowed in moderation!”
Sign us up. Learn more about what the Mediterranean diet is, exactly, how and why it has such a strong impact on wellbeing, get some recipe ideas, and even a sample meal plan to help you get started. “The Mediterranean diet is a nutritionally balanced eating pattern or style, rather than what we may typically think of when we hear the word ‘diet,’” says Michelle Hyman, a registered dietitian at Simple Solutions Weight Loss. “While it’s most likely associated with Greece, there are many versions from surrounding areas.”
The Mediterranean diet was voted Best Diet Overall by the U.S. News & World Report and also earns top ranks from Rachel Fine, a registered dietitian and owner of the nutrition counseling firm, To The Pointe Nutrition, in New York City. Here are her top three reasons:
It’s not restrictive. More limited diets (we’re looking at you, keto diet) can “have negative psychological and biological repercussions,” according to Fine, since they cut out or restrict certain foods or macronutrients. Conversely, the Mediterranean diet guidelines are more suggestions to focus on nutrient-rich sources of various foods.
It’s attainable. The Mediterranean diet can be very budget-friendly, and if you choose options like our fastest-ever Mediterranean recipes for every meal of the day, it can be schedule-friendly, too. “Adding vegetables is easy if you choose frozen veggies, which compare nutritionally to their fresh counterparts,” Fine says. “Lean proteins can be prepped in advance or substituted with beans or high-protein grains like quinoa and farro.”
It’s all about quality. “It’s not a matter of eating or avoiding any one type of macronutrient. Rather, it’s a matter of choosing higher-quality food sources of these macronutrients,” Fine says. On a Mediterranean diet plan, you can score a healthy balance by leaning into:
Carbs from plant-based, minimally-processed carbohydrate-containing foods like vegetables, fruits, legumes, beans, nuts, seeds, and whole grains
Lean proteins from quinoa, farro, beans, legumes, nuts, seeds, low-fat dairy, eggs, and lean cuts of poultry and beef
Fats from unsaturated sources like nuts, seeds, fish, and oils
“The principles of this diet are not only healthy, but also simple and delicious. This diet focuses more on health rather than gimmicky restrictive weight-loss diets that are unsustainable due to their plans that don’t provide enough calories, flavor, or pleasure for the long haul,” Burak says.
