Trying to eat healthier can feel overwhelming. With endless (and often unreliable) advice flooding social media, it’s hard to know what actually works or where to begin. Add in the negative reputation of “diets,” which are often seen as restrictive, joyless or unrealistic, and it’s easy to get overwhelmed.
The Mediterranean diet offers a refreshing alternative. Instead of cutting out entire food groups, it focuses on flavorful, balanced meals that support long-term health. Research shows this way of eating can help protect your heart and lower your risk of developing type 2 diabetes — without sacrificing enjoyment at the table.
Carlie Hansen, a registered dietitian at University Health, answers common questions about the Mediterranean diet and shares simple recipes to help you take a realistic, confidence-building step toward better heart and metabolic health.
What Is the Mediterranean Diet?
The Mediterranean diet reflects the eating habits of those living in countries bordering the Mediterranean Sea such as Italy, Greece, France, Morocco and Monaco. The Mediterranean diet is quickly becoming the nutritional gold standard for the management of chronic conditions such as diabetes, cardiovascular disease, hypertension and obesity.
Scientific studies have found a link between this way of eating and the lower incidences of the chronic diseases mentioned above.
People in this region have access to rich soil for farming and a coastline for fresh seafood, so their diet is primarily plant-based and very low in red meats. It is also moderately comprised of fatty fish, eggs and red wine.
Benefits of the Mediterranean Diet
Modifying your eating habits to include more of the foods identified above may seem like a small change, but it can have a big impact. The Mediterranean diet offers many benefits, including:
- Improved cognitive function
- Improved digestion and reduced constipation
- Lower cholesterol and triglycerides
- Lower risk of cardiovascular diseases
- Lower risk of certain types of cancer
- Longevity
- Improve blood sugar control
- Weight control
What’s Included in the Mediterranean Diet?
This list isn’t all-inclusive, but it will give you a good starting point:
| Fruits | Vegetables |
|---|---|
|
Apples Apricots Bananas Berries Dates Figs Grapefruit Grapes Melon Oranges Peaches Pears |
Beets Bell peppers Broccoli Cabbage Carrots Cucumber Eggplant Kale Lettuce Okra Potatoes Radishes Squash Tomatoes |
| Whole Grains | Legumes and Lentils |
|---|---|
|
Barley Brown rice Bulgur Couscous Farro Quinoa Millet Oats Polenta Whole-grain bread Whole-grain pasta Wild rice |
Cannellini beans Chia seeds Chickpeas Flaxseed Kidney beans Lentils Pistachios Sesame seeds |
| Meats and Seafood | Dairy and Cheese | Healthy Fats |
|---|---|---|
|
Chicken Herring Mackerel Oysters Salmon Sardines Tuna Turkey |
Low-fat, natural cheese Fat-free or skim milk Fat-free or skim cottage cheese Fat-free or skim yogurt |
Avocados Nuts Seeds Olives Extra virgin olive oil |
What’s Limited in the Mediterranean Diet?
- Packaged sweets and chips
- Candy bars
- Soda and energy drinks
- Canned soup
- Breakfast cereal
- Frozen dinners
- Lunch meats
- Chicken nuggets
- Hot dogs
Is the Mediterranean Diet Good for People with Diabetes?
"Yes. However, people living with diabetes should still receive education from a dietitian regarding counting carbohydrates to control their blood glucose," Hansen said. People with diabetes can take free diabetes education classes at the Texas Diabetes Institute.
Is the Mediterranean Diet Good for People with Heart Conditions?
“Absolutely! It encourages a robust variety of whole foods which are rich in antioxidants, excellent sources of fiber and plant-based proteins,” Hansen said. “All of these are standard recommendations dietitians make for a person who needs to lower their cholesterol or blood pressure.”
Is the Mediterranean Diet Anti-Inflammatory?
"Yes, definitely! The variety of colors in fruits and vegetables provide special nutrients called phytonutrients. These provide powerful antioxidants, which are important for fighting the development and progression of many cancers and chronic inflammatory conditions," Hansen said.
Mediterranean Diet Recipes
If you want to ease yourself into the Mediterranean diet, you can consider the following recipes.
Breakfast
- Blueberry overnight oats combine oats, high-antioxidant blueberries and chia seeds for a power-packed start to your day.
- Keep things simple with this peanut butter banana smoothie, an easy way to fuel your morning with healthy fats, calcium and vitamin C.
Lunch
- This jalapeño-lime quinoa and bok choy bowl battles your afternoon slump with fiber, vitamins and minerals
- Grilled fish tacos are a good source of fatty acids, and jicama (a semi-sweet root vegetable) is a good source of fiber
Dinner
- Choose this heart-healthy salmon recipe for omega-3 fatty acids
- This farro vegetable salad is a powerhouse of healthy whole grains, olive oil and fresh veggies. Serve alongside roasted chicken for a no-fuss weeknight meal.
How to Start the Mediterranean Diet
Do you want to make a move toward a Mediterranean style of eating but aren’t sure where to begin? Schedule an appointment with your primary care provider.
Your primary care provider can refer you to a registered dietitian, who can help you understand and implement healthy eating in practical ways to improve your health.
In the meantime, here are some tips to get you started:
- Make mindful substitutions. Choose a side salad over fries and order unsweet tea or water instead of soda when dining out.
- Complement healthy eating with consistent exercise. Most adults need about 150 minutes of moderate exercise each week.
- Set a goal to cook at home two nights a week, then bump it to three or four. Cooking at home is healthier than dining out.
