Mediterranean Diet for Beginners [From a Dietitian]

Written and Presented by Olivia Farrow, RD, MHSc

Reviewed by Krista Kolodziejzyk, RD, MPH, MBA and Maria Dellanina, RDN

Welcome to your Ultimate Beginner’s Guide to the Mediterranean Diet. In this blog (and video!), we’ll walk you through the basics of this eating pattern that promotes health, longevity, and delicious meals. Discover how to add wholesome, nutrient rich foods into your daily routine.

What is the Mediterranean Diet?

Let’s be clear, the Mediterranean diet is not really a diet. Many people struggle with healthy eating habits, and often feel overwhelmed by diets and diet trends. The Mediterranean diet is more of a way of life, with simple, sustainable solutions that can improve your health. And the best part? You don’t need to live in the Mediterranean, or be able to access fresh Mediterranean grown produce to enjoy this way of eating.

So what exactly is the Mediterranean diet? At its core, it’s all about enjoying a variety of mostly plant based foods, like vegetables, fruits, whole grains. Nuts and seeds, legumes, olive oil and seafood are also included, as well as other foods in moderation like yogurt, cheese, and eggs, and occasionally meats and sweets.

But it’s not just about the food, it’s also about how you eat and your lifestyle. In the Mediterranean diet, meals are savored slowly, often shared with family and friends. And don’t forget about daily movement, whether it’s walking, gardening, or doing activities you enjoy throughout the day.

Why the Mediterranean Diet?

So why should you consider the Mediterranean diet? Well, it’s been linked to a longer life, a lower risk of heart disease, diabetes, certain cancers and even improved brain health. The secret lies in its rich mix of nutrients, including healthy fats, fiber, and antioxidants that help fight inflammation and keep your body working well. As well as the other healthy lifestyle components.

Tailoring the Mediterranean Diet for all Regions

So what about if you don’t live in the Mediterranean? You can adapt the Mediterranean diet to fit your own tastes, cultural preferences, and foods you have access to.

It’s not about strict rules. It’s about enjoying a variety of foods whether you’re into rice and beans, stir fried veggies, or pasta, it can all fit.

Getting Started with the Mediterranean Diet

To get started with the Mediterranean diet, you might be wondering how to structure your meals. Here is a simplified guide to help you build a nutritious plate.

Choose these foods every day. Fruits and vegetables, choose a variety. The more colors, the better, because more color equals more nutrients. Aim for half a plate of fruit and or vegetables at your meals and snacks. Whole grains. Incorporate options like barley, oats, buckwheat, quinoa, rye, whole wheat, and brown rice.

Legumes. Include beans, lentils, peas, edamame, and chickpeas for protein and fiber. Nuts and seeds. Try walnuts, pumpkin, and sunflower seeds, hazelnuts, peanuts, pistachios, there’s so many to try. Olive oil or other healthy oils like avocado or canola oil. Herbs and spices add flavor with mint, basil, cilantro, dill, cumin, thyme, turmeric, sumac, oregano, and so many more.

Choose these foods multiple times a week. Fish and seafood, like sardines, tuna, anchovies, salmon, oysters, and mussels. Dairy and eggs. Try Greek yogurt, feta cheese, ricotta, low fat milk, and foods to choose occasionally. Red meats. Limit beef, pork, lamb, and goat.

And sweets and desserts. Treat these as once in a while additions. And don’t forget about the other important components of the Mediterranean diet. Enjoy the process of cooking and sharing meals with others. Move your body daily to stay active, and drink water throughout the day to stay hydrated. But the Mediterranean diet is more than just a checklist of foods and activities.

It’s about creating a lifestyle that works for you.

How to Make it Work in Your Lifestyle

So how can you make it fit into your life? Here are some tips.

First, consider your daily food habits. Think about what foods are important to you. How do they fit into your life? What foods in the Mediterranean diet everyday foods are available to you based on your budget and where you live?

Ask yourself how you can modify Mediterranean diet foods fit your needs. For example, even if you don’t normally eat traditional Mediterranean grains, whole grains can include brown rice, whole grain bread, or even whole grain breakfast cereals. For more information, visit www.FEMA. gov

Next, focus on enjoying your meals and eating mindfully.

This could mean chewing slowly, not rushing through meals, eating meals with others who you enjoy spending time with, and planning ahead to make mealtimes more intentional.

Share the lifestyle changes with the people in your life. You could implement new routines like planning activities that get everyone moving, going for a walk after meals, eating at the table together, or even cooking together. You might also plan weekend activities that get everyone outside and moving.

Finally, consider your long term goals to achieve a sustainable dietary and lifestyle pattern. Consider how you want to eat in the long term. Think about how you can incorporate realistic diet and lifestyle habits into your everyday life.

This way, the Mediterranean diet becomes a part of your routine, not just a temporary change. You can create a version of the Mediterranean diet that works for you.

Put it into Practice: Plan a Day of Mediterranean Diet Inspired Meals

Now that we’ve got the basics covered, let’s put it into practice and plan a day of Mediterranean diet inspired meals. We’ll start the day with whole grains, a bowl of oatmeal.

Do you want rolled oats or steel cut? Both are high in fiber. Should we cook them in water or milk? Milk has more protein than water, but you decide. Now let’s top them with some nutritious seeds. We could add hemp hearts, chia seeds, flax seeds, pumpkin seeds. How about a little bit of them all?

Now let’s add some fruit, frozen berries, chopped apples, apricots, persimmon. There’s so many options. Lastly, we can add some flavor. Cinnamon, vanilla, nutmeg, ginger, what’s your go to? It’s lunchtime! How about a tuna and white bean salad?

We’ll start with the leafy greens. Romaine, kale, arugula, spinach, what’s your pick?

Then add our canned tuna and canned white 📍 beans . Choose no salt added options if you’re watching your sodium. Not into tuna? Swap for canned salmon or sardines. Then add your favorite chopped veggies like celery, carrot, radish, cucumbers, whatever you enjoy. Top it all off with your favorite dressing or a simple drizzle of olive oil and lemon juice.

Now it’s midday and we need something to munch on between lunch and dinner. Let’s have a snack platter. We’ll start with our dip. What do you think, hummus or tzatziki? Then we’ll add some fresh vegetables like cucumbers, carrots, bell peppers, cauliflower, radish, and or cherry tomatoes. We’ll add some whole grains, whole grain breadsticks, pita, or crackers to the platter.

And don’t be afraid to dress it up Mediterranean style with some other fixings like olives, grapes, stuffed grape leaves, or tabbouleh as desired. For dinner, let’s go with a big bowl of minestrone that we can share with our family and friends, or save for leftovers to eat this week. Start with a broth and diced tomatoes, fresh or canned.

Add flavors you enjoy, like minced onions, garlic, thyme, oregano, bay leaf, and salt and pepper to taste. Add whatever chopped veggies you enjoy, like carrots, celery, broccoli, green beans, peas, mushrooms, zucchini, brussels sprouts, Sweet potatoes, etc. Simmer until cooked through. Add cooked or canned beans and pasta if desired.

Remove the bay leaf before serving. For bonus flavor, sprinkle with parmesan and serve with whole grain bread. And just like that, it’s the end of the day of eating the Mediterranean diet way. Let’s recap. The Mediterranean diet isn’t really a diet. It’s a way of eating that incorporates delicious foods, mostly plants, enjoyable movement, and eating with family and or friends.

There are many benefits to following a Mediterranean diet eating pattern, especially for heart health. The Mediterranean diet principles can be adapted for any way of eating. You don’t need to eat only foods grown in the Mediterranean. We hope you enjoyed this overview of the Mediterranean diet. Share with your friends, family, colleagues, and clients.

And, if you’re a dietitian or work with a dietitian, be sure to check out DSC’s Mediterranean Diet Meal Planning Guide, which includes many more mix and match Mediterranean inspired recipes, like the ones shown in this video. Thanks for reading (or watching!)

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