I’ve never been a fan of strict diets. I can’t stomach the idea of having to follow rules when it comes to the food I want to eat. My views only further hardened years ago after giving the Whole 30 program a shot for a month. No grains? No cheese or dairy? No wine? No thanks.

Past that, the closest that I’ve come to following a regimen is the Mediterranean Diet. Given that wine is “approved”, I’m all in.

Joking aside, it just so happens that foods considered part of the Mediterranean Diet are ones which I crave. Fish, legumes, fresh veggies, olive oil – I live on these things. I’ve regularly received questions about what exactly comprises the Mediterranean diet, and how it promotes a healthy lifestyle, so here’s what you need to know:

The biggest source of confusion is that the Mediterranean diet doesn’t have truly hard and fast rules. There isn’t anything that is off limits, per se, but instead certain food groups are eaten infrequently, or on special occasions. For instance, sugary desserts, red meat, and sodas are rare, but not verboten. Hard liquor is also uncommon, and wine is generally consumed only with dinner, and in limited quantities. On the flip side, other foods are commonplace, such as seasonal veggies, grains, nuts, seeds, healthy fats, and small portions of lean proteins.

Beyond what one may eat, the Mediterranean diet is generally an approach to well being. In Mediterranean countries, sharing slow-paced meals with family and friends is routine. Culturally, the population is accustomed to an active lifestyle including moderate exercise, and walking or biking is a typical source of transportation. After dinner strolls are also common. In fact, in many languages there is a verb for such an activity. In Italian, for example, “passeggiata” which means “a gentle stroll without a particular destination or purpose.” For more on this, see: Spare Just 2 Minutes for an After Dinner Stroll… Experts Say the Results Could be Life Changing

So what is it about the ingredients that makes this diet so healthy? Mainly it’s plant based. Beans, fresh vegetables, fruit, nuts and whole grains are the base of the diet. These foods have been shown to be good for your heart, good for your gut, and good for your waistline. And without being denied the occasional ice cream cone, people tend to be able to stick with it. 

The health benefits have been touted by numerous institutions over the years. According to Harvard Health, the Mediterranean diet “has been shown to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers, depression, and in older adults, a decreased risk of frailty, along with better mental and physical function.” Wow, that all sounds amazing. I’ll happily remain on this bandwagon. 

And while there are no “musts” or “must nots” here, there are general guidelines. Of course, before making any major lifestyle changes, it’s best to talk to your doctor to make sure it’s right for you. 

What to Eat as Part of the Mediterranean Diet

Incorporate whole grains: oats, farro, buckwheat, quinoa, brown rice, barley, farro, wheat berries

Eat more legumes: chickpeas, black beans, white beans, lentils, pinto beans, fava beans

Snack on nuts: walnuts, pistachios, almonds, cashews, pecans, nut butters

Sprinkle on the seeds: pumpkin seeds, sunflower seeds, chia seeds, flax seeds, hemp seeds, sesame seeds, or seed “butters” like tahini

Dairy in moderation: plain unsweetened yogurt, cheese, whole milk

Incorporate healthy fats: extra virgin olive oil, avocados, olives

Eat seasonal vegetables: cauliflower, broccoli, sweet potatoes, winter and summer squash, dark leafy greens, eggplant, cucumber, tomatoes, brussels sprouts, beets, cabbage

And fresh fruit: berries, apples, pears, mangoes, bananas, peaches, nectarines, watermelon, cantaloupe, honeydew, 

Pick lean proteins: chicken, eggs, turkey, wild salmon, trout, halibut, haddock, cod, shrimp, scallops, mussels, clams, sardines, tuna

Rarely consume: red meat, refined sugars, liquor, beer, refined white flour, processed foods