More an overall pattern than one specific diet, this nutritious way of eating is based upon the cuisines enjoyed by countries surrounding the Mediterranean Sea, such as Italy, Greece, and Spain. This means that the Mediterranean diet can take many forms, but overall, it emphasizes more fruits and vegetables, nuts and seeds (including walnuts), whole grains, olive oil, moderate amounts of fish, poultry, eggs and wine, and limits the amounts of red meat, processed meat, dairy and sweets.1
Beyond the plate, this nutritious way of eating also encourages adoption of a healthier overall lifestyle.
Here are some key tips to help you get started:
- Put plant-based foods like fruits and vegetables, whole grains, legumes, nuts and seeds at the center of your plate and the focus of your meal-planning.
- Mix up your salads to keep them interesting, incorporating a variety of protein sources along with colorful produce, fresh herbs for flavor, and good fats like toasted walnuts for texture and a drizzle of olive oil to top it off.
- Get creative with nutritious twists on your favorite recipes, like Lentil Walnut “Meatballs” and Spaghetti and Mediterranean Walnut Nachos. Find these, and a collection of other delicious Mediterranean recipes here.
1 Willett WC, Sacks F, Trichopoulou A, et al. Mediterranean diet pyramid: a cultural model for healthy eating. Am J Clin Nutr 1995;61(6 Suppl):1402S-1406S.
