Pair them with a fruit or vegetable if you need more to keep you full and satisfied until your next meal. Healthy plant-based oils like extra virgin olive oil are a main fat source in the Mediterranean diet. The Mediterranean diet emphasizes eating more heart-healthy fats—including poly- and monounsaturated fats—and fewer saturated and trans fats. Oils like olive oil, canola oil, avocado oil, peanut oil, sesame oil and sunflower oil are all good sources of unsaturated fat.

Public Health Lessons Learned From the Lifestyle Program

While the jury is still out due to the evidence being mixed, there is some evidence that a small amount of red wine per day may have heart health benefits, especially when consumed with unimeal reviews trustpilot a meal, per a 2024 study in the European Heart Journal. The emphasis is on “small amount.” That’s 5 ounces (or less) per day for women and 10 ounces (or less) per day for men. The Mediterranean diet is an eating pattern that originated from the traditional way of eating in the countries surrounding the Mediterranean Sea. But you don’t have to live in Italy, Spain or France to benefit from the diet—many people are transitioning to it for the range of health benefits it provides. And more and more research is finding that foods from all over the globe—not just foods from one specific region—can confirm the same benefits when eaten in similar proportions to the Mediterranean diet.

What Are the Mediterranean Diet’s Health Benefits?

However, you should not drink if you have a condition where alcohol would cause harm, including liver disease, a history of alcohol misuse or pregnancy. If you don’t drink, there is no need to start drinking to follow the Mediterranean diet. Although the higher cost of fresh produce can be challenging, Samuel-Hodge said there is often a way to make it work.

It often snags a top spot on ‘best diets’ lists — here’s why

These are some of the most common chronic health conditions affecting Americans. Evidence also suggests it may also improve cognition among older adults. Unlike the trendy diets that gain popularity as ways to quickly lose weight, the Mediterranean diet offers advantages beyond weight loss.

Heart-Healthy Hush Puppies

When she’s not writing or counseling, you can find her on a run, out to brunch, or with coffee in hand trying to keep up with her two little boys. These types of foods are often linked to various health issues like heart disease and type 2 diabetes. They tend to be high in unhealthy fats, sugars and sodium, which contributes to poor health. Developed by Dr. Alice Ammerman, Dr. Thomas Keyserling, Samuel-Hodge and other colleagues, the Med-South diet melds Mediterranean eating patterns with traditional dishes from the Southeastern United States. Think healthier hush puppies, entrees that are baked or cooked on a stovetop instead of deep-fried, and vegetables cooked in olive oil rather than lard.

• And there is even stronger evidence that drinking more than what is considered moderate can have devastating health consequences, including an increased risk of cancer.
• Counselors working with patients on implementing the Med-South program begin by asking what patients want to change and how they feel most comfortable starting.
• “You don’t have to change your diet overnight. Begin by trying the Mediterranean lifestyle principles that sound most achievable for you and go from there.”
• Skip the high-added-sugar, flavored yogurts, as too much added sugar can have negative health effects over time.
• Samuel-Hodge said it is most helpful for those who follow the Med-South program to focus on adding variety to what they already eat rather than eliminating foods.
• Get a quick how-to, a shopping list and meal guidance for beginning this ultra-healthy and highly-customizable way of eating.

What Challenges Does Following the Mediterranean Diet Present?

Instead of adding higher-saturated-fat sources of dairy, like heavy cream or “cheese” from a can, on top of everything, aim to eat a variety of flavorful cheeses and fermented dairy products—like kefir and yogurt—in moderation. Choosing strong-flavored cheeses like feta or Parmesan can satisfy the flavor you want in smaller doses. With that said, these cheeses also tend to be higher in sodium, so if your body is sensitive to sodium, choose lower-sodium cheeses to eat in moderation.

Mediterranean diet: Foods to eat, health benefits and how to get started

Combine a small portion with whole grains and vegetables for a balanced meal. And there is even stronger evidence that drinking more than what is considered moderate can have devastating health consequences, including an increased risk of cancer. Connect health centers with additional resources to help facilitate the work. Counselors working with patients on implementing the Med-South program begin by asking what patients want to change and how they feel most comfortable starting. While studies on the Med-South lifestyle program continue, Samuel-Hodge said her team has already learned lessons that could help public health workers in other regions to implement similar programs that cater to the palates of local communities.

Cook with Plant-Based Oil Instead of Butter

Highly-processed foods are not regularly consumed as part of the Mediterranean diet. When possible, try to choose foods with just whole-food ingredients like nuts, legumes or whole grains like oats and bulgur. Whole foods also include fruits, vegetables, fish and healthy plant-based oils like olive oil. The Oldways Preservation Trust is a nonprofit that has developed eating plans based on the traditional diets of several global regions. Called “heritage diets,” these ways of eating share a common emphasis on fruits, vegetables, whole grains, herbs and spices. Emphasis is on shopping for fresh foods, preparing meals at home and eating with others to enjoy the social and relationship aspects of food.

Fruits & Vegetables

Adopting healthier eating habits, such as a Mediterranean diet pattern, is one of the ways people can reduce their risk for developing these chronic conditions. Social interactions are one of the social determinants of health, so when community health workers can build relationships with patients who are trying to make dietary changes and lifestyle changes, it can improve clients’ outcomes. “This lifestyle encourages diversifying your protein intake by including more plant-based protein, fish and shellfish, white cheeses, skinless chicken and limiting the amount of red meat,” says Obeid. “It is also important to minimize the amount of processed foods during the week.”

What foods are not allowed on the Mediterranean diet?

But following the Mediterranean diet involves more than simply eating a checklist of foods. Use Seafood Watch recommendations to help determine the best choices for the environment and your health—including which fish tend to carry more mercury. Canned and frozen are great options that last much longer than fresh, while offering the same nutritional benefits. Fatty https://unimeal-review.com/trustpilot/ fish like salmon, mackerel, tuna and herring are just a handful of the fish you’ll find in the Mediterranean diet. These fish contain high doses of omega-3 fatty acids, which help reduce inflammation and improve cholesterol levels. Plus, if you don’t have access to fresh fish, canned versions of these fish are equally nutritious, quicker to prepare and last much longer in your pantry.

Unlike many other trendy eating patterns, the Mediterranean diet is meant to be easily customizable and can work with various cuisines and preferences. Rather than a strict meal plan, it’s a way of eating that emphasizes enjoying whole foods and regular physical activity. Lainey is a weight-loss dietitian who helps people ditch diets, change their habits and create a healthy lifestyle that lasts. She has Master’s in Nutrition Communication from the Tufts Friedman School of Nutrition Science and Policy and completed her dietetics training at Massachusetts General Hospital, a Harvard teaching hospital. She writes on a variety of topics including weight loss, gut health, pregnancy, breastfeeding and trendy diets.