Mediterranean Diet: Benefits, Foods & How to Start

The Mediterranean Diet is based on the foods traditionally eaten by cultures that live in countries bordering the Mediterranean Sea. This diet includes generous portions of healthy, fresh foods and eliminates all processed foods.

Fruits and Vegetables

• The Mediterranean Diet includes nine servings of fresh fruits and vegetables a day. Fruits and veggies should be locally grown and in-season for the full health benefits.

Nuts

• The Mediterranean Diet includes a handful of tree nuts every day. Walnuts, almonds, hazelnuts and pecans all contain high levels of healthy fats and low amounts of saturated fat.

Olive Oil

• Cold-pressed, extra-virgin olive oil is the main source of healthy, monounsaturated fat in the Mediterranean Diet.

Seafood

• People following the Mediterranean Diet eat at least two servings of fatty fish each week. Salmon, mackerel, trout and sardines are all rich in omega-3 fatty acids and low in environmental contaminants.

Red Wine

• The Mediterranean Diet allows a moderate amount of red wine. Men can have 10 oz. per day; women should have no more than 5 oz. a day.

Benefits

• The Mediterranean Diet is associated with lower cholesterol levels, healthier blood flow and a reduced risk of heart disease.