After a holiday season filled with festivities, many people are eager to hit “reset,” which can include reflecting on eating habits from the past year. In fact, a recent Forbes Health/OnePoll survey of over 1,000 U.S. adults found that 33% of people cited “improved diet” as a top resolution for 2023.
But healthy eating doesn’t have to mean counting calories or restricting foods you enjoy. The Mediterranean diet is consistently touted by health and nutrition experts as the best food plan to follow, and its benefits are backed by extensive research. Not only is this diet relatively simple, but it also allows for ample flavor and variety (including moderate amounts of red wine.)
The diet—which focuses on eating whole grains, an abundance of fresh fruits, vegetables, fish and substantial drizzles of olive oil—offers a way to explore different eating habits and ingredients in the new year. To help you make the transition to the Mediterranean diet, nutrition experts from the Forbes Health Advisory Board provide tips on how to implement this style of eating in your daily routine.
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What Is the Mediterranean Diet?
Unlike countless fad diets with little research or evidence behind their purported health benefits and results, years of clinical and scientific research support the health promoting and heart-protective effects of the Mediterranean diet. In fact, the diet holds the top spot on Forbes Health’s best diets ranking, which rates 19 diets across six metrics, including safety, heart health and ease of use.
The term “Mediterranean diet” was first introduced in the 1950s in the Seven Countries Study, which identified a connection between local styles of eating in Greece and Italy with lower rates of coronary heart disease. The Mediterranean way of eating is not a rigid or restrictive diet but rather inspired by foods from the Mediterranean region, such as fresh fruits and vegetables, whole grains, nuts, legumes and healthy fats like those found in olive oil. Moderate amounts of fish and poultry take center stage in the Mediterranean diet, while red meat and highly processed foods are limited. Red wine and dairy products are included in moderation as well. FEATURED PARTNER OFFER Partner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or services Mayo Clinic Diet Plan On Mayo Clinic Diet's Website
How to Get Started: Mediterranean Diet Meal Plan
The Mediterranean diet is suitable for all ages as well as for pregnant people, says Toby Amidor, a registered dietitian, nutrition expert, author and Forbes Health Advisory Board member based in New York City. However, people who are pregnant or breastfeeding should be cautious about the type and amount of fish they eat due to potentially high levels of mercury, according to the U.S. Food and Drug Administration (FDA).
“The best thing anyone can do to make this diet sustainable is stop thinking of it as a diet,” adds Keri Gans, a registered dietitian nutritionist, author and Forbes Health Advisory Board member based in New York City. “Basically it’s a healthy eating style that also needs to be incorporated with daily physical activity, decreased stress and adequate sleep.”
To remain compliant and create lasting change, Gans recommends making small, manageable shifts to your diet to start. For example, if you’re eating red meat three evenings a week, start by swapping one of those meals for fish, she suggests.
“I recommend looking at your own diet and seeing where swaps can be made to make your diet higher in fruits, vegetables and fish,” adds Amidor. “Look at places where you can cut down on salt and use herbs and spices instead.”
Breakfast Ideas
To begin your day, Amidor recommends what she calls a Mediterranean breakfast bowl, which includes the following ingredients:
- One hard-boiled egg
- One slice of cheese
- Half a large whole-wheat pita
- 1/4 cup of hummus
- Cucumbers
- Tomatoes
Gans suggests a take on avocado toast, using the following foods:
- Two slices of 100% whole-grain bread
- Sliced avocado
- Sliced tomato
She suggests topping the toast with two poached eggs and washing it all down with a6-ounce glass of 100% pure orange juice and/or a cup of coffee with limited added sugar and fat.
Lunch Ideas
For a nourishing midday meal, Gans recommends a salad with a base of mixed greens, topped with the following:
- Tomatoes
- Red onions
- Cucumbers
- Chickpeas
- Grilled chicken
- Olive oil
- Balsamic vinegar
Dinner
There’s no need to eliminate pasta on this diet. In fact, Gans’ go-to Mediterranean diet dinner recommendation is a pasta dish tossed with vegetables and protein:
- 1 cup of pasta
- Sautéed spinach
- Chopped garlic
- Grilled shrimp
Snack and Dessert
To refuel between meals, Gans recommends pairing a small apple with about an ounce of almonds. When it comes to dessert, the Mediterranean diet doesn’t restrict sweet treats following a meal. Gans recommends 1 cup of strawberries topped with a heaping dollop of whipped cream to satisfy a sweet tooth after lunch or dinner.When it’s in season, Amidor suggests a citrusy dessert of .5 cup of lemon sorbet topped with fresh mint.
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The Mediterranean Diet Shopping List
As you head to the grocery store with the above meals in mind, consider adding some expert-recommended Mediterranean diet pantry staples:
- Olive oil
- Eggs
- Nuts, such as almonds or walnuts
- Salmon or canned sardines
- Avocados
- Canned or dried beans, such as chickpeas, cannellini beans and red beans
- Fresh fruit, such as berries, apples, lemons and oranges
- Fresh vegetables, such as broccoli and lettuce
- Whole grains like barley and farro
- Greek yogurt
“As with any diet a person must still adhere to their own food allergies or intolerances,” advises Gans. “For example, if a person has Celiac disease, then those foods in the Mediterranean diet, such as 100% whole grains, need to [be] substituted with gluten-free options.”
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