Wellness Wednesday: The Mediterranean Diet

The Mediterranean diet is ranked as the number one best diet of 2025 based on the U.S. News & World Report. It has been shown to improve chronic conditions, such as cardiovascular disease, Type 2 diabetes and inflammatory and autoimmune disorders such as rheumatoid arthritis. Additionally, it can help prevent cognitive decline and dementia related disease and can help manage depression. While weight loss is not the primary focus of this diet, it can promote modest weight loss due to its higher fiber content. Overall, the Mediterranean diet is correlated with improved longevity and quality of life. It focuses mostly on general guidelines verses dietary restrictions and includes lifestyle changes, making it relatively easy to follow.

The Mediterranean diet focuses on increasing the intake of plant-based foods and seafood, while minimizing intake of red meats and sweets. Below is the Mediterranean food pyramid:

How to Implement the Mediterranean Diet Daily

Following the Mediterranean diet doesn’t mean you’re limited to foods from the Mediterranean region. Any cuisine can be consumed, from Greek and Italian to Asian-style cuisine and Latin American cuisine, the possibilities are endless! Below are the areas to focus on including daily:

Fruits and vegetables: Include at least 8-10 servings of fruits and vegetables daily. A serving is about ½ cup (raw or cooked), 1c of leafy greens or a medium sized fruit, about the size of a tennis ball. Include a wide variety of fruits and vegetables, choosing different colors as much as possible to increase overall fiber, vitamin and mineral intake and to support a healthy gut. Fruit can be added to breakfast and included as a healthy dessert option after a meal or as a healthy snack choice. Vegetables are easiest to pair with lunch and dinner- try to fill half your plate with vegetables! Bonus points if you can include vegetables with breakfast, such as a vegetable omelet.
Legumes: Eat beans and lentils daily. Not only are they high in fiber, they can improve blood glucose control, help manage cholesterol levels, and aid in weight loss. Plus, they are an excellent source of plant-based protein. Legumes will help you meet your protein goals, while still minimizing the intake of animal proteins, which is a staple part of the Mediterranean diet. If these are new to your diet, start with ½ cup daily to allow your gut to adjust to the increase in fiber and help minimize unwanted symptoms, such as bloating and gas.
Whole grains: Include mostly whole grains in your diet. Start by swapping out white bread, flour tortillas and pasta for whole grains bread, corn tortillas and whole wheat pasta. Over time, include more minimally processed whole grains, such as oats, quinoa, barley and farro. Remember, whole grains have more fiber than highly processed foods, making them more filling and making it easier to manage portion sizes.
Healthy fats: Prioritize intake of healthy fats such as nuts, seeds, avocados, olives and olive oil. Aim to include 2 tablespoons of nuts and 2 tablespoons of seeds daily. Incorporate them into a meal, such as chia seeds in oatmeal or sliced almonds on a salad or have as part of a snack paired with your favorite fruit. Use olive oil as your primary go to oil, particularly for salad dressings. Keep in mind, avocado oil and canola oil are good alternatives as well.
Dairy products: Choose low fat dairy products that are labeled 2%, 1% or 0% (nonfat). This can include items such as milk, yogurt, cheese. Be mindful of your cheese intake, as it includes higher saturated fats and salt, both of which are not great for cardiovascular health. Limit cheese to 1oz daily.

What to Eat Weekly

Fish and seafood: Include at least twice per week. These are good sources of animal protein and are generally lower in calories than other animal proteins. For a healthy heart, eat cold water fatty fish, such as salmon, tuna, trout, mackerel and sardines for omega 3 fatty acids. This helps manage blood pressure by decreasing inflammation in the blood vessels. Grill, bake, or steam for healthy preparation.
Eggs: Eat eggs 7-10 weekly as an inexpensive source of animal protein. Eggs do have cholesterol but play a very small role in our personal cholesterol levels. If you are worried about the cholesterol content, simply remove the yolk and keep the whites!
Poultry: Choose chicken and turkey as your next runner up for animal protein, and limit to two times per week. White meat such as chicken breast, is lower in fat and calories, making it the best choice, but dark meat can also be included occasionally for variety. Choose skinless always.
Red meat: Beef and pork should be limited to about once per week. While they are a good source of protein, they are also high in saturated fats which could increase your cholesterol level and lead to insulin resistance. Aim for leaner options with keywords like loin or round, as these tend to be lower in fat.
Processed meats: Bacon, sausage, pepperoni and deli meats should be limited to 2-3 times per month. These are very high in saturated fats and salt.
Sweets: Limit sweet treats such as pastries, ice cream and pan dulce to 2-3 times per month. These are very high in added sugars, which can make managing blood sugars difficult and can impact your liver, often leading to fatty liver disease. They are also usually made with highly processed grains- this plus the added sugars will leave you feeling hungrier sooner, making it challenging to maintain/lose weight.

The Mediterranean diet also encompasses lifestyle changes, such as daily physical activity and eating together with friends and family. Having social support can help make changes easier and is important for our mental wellbeing. As with any new program, making small changes initially can help you build momentum and keep you motivated to make further changes down the road. Reflect on your personal dietary habits and start by implementing 1-2 changes with the recommendations above.

If you’re ready to educate yourself on healthy meal options, RSVP to attend our next Nutrition Education Class Thursday, July 31, 1:30 -2:30PM at Collinfield to learn directly from Wellness Wednesday blogger and Registered Dietitian, Karissa Lucio. Attendees under 18 must be accompanied by an adult. Seats are limited so please RSVP here: