Mediterranean Diet

The Mediterranean diet is a concept first invented in 1975 by the American biologist Ancel Keys and chemist Margaret Keys. The diet took inspiration from the eating habits and traditional food typical of Crete, much of the rest of Greece, and southern Italy, and formulated in the early 1960s. It is distinct from Mediterranean cuisine, which covers the actual cuisines of the Mediterranean countries, and from the Atlantic diet of northwestern Spain and Portugal. While inspired by a specific time and place, the "Mediterranean diet" was later refined based on the results of multiple scientific studies.

The Mediterranean diet is a plant-based eating plan that emphasizes fruits, vegetables, whole grains, healthy fats, and herbs and spices. It also includes moderate amounts of fish and seafood, and small amounts of animal proteins like poultry or beans. The diet is low in saturated fat and high in monounsaturated fat and dietary fiber. 

What Is the Mediterranean Diet?

The Mediterranean diet is more of a lifestyle than a restrictive diet with food "rules." Its goal is to incorporate the nutritious foods that people traditionally eat in the areas surrounding the Mediterranean Sea. It includes plenty of whole grains, fruits, vegetables, beans and lentils as well as seafood and healthy fats like olive oil and nuts. It also includes a moderate amount of chicken, turkey, eggs and fermented dairy, like yogurt or kefir, while limiting red meat, sweets and processed foods. Plus, the diet emphasizes the importance of cooking at home, enjoying meals with others and fitting in regular exercise, like walking.

Mediterranean Diet Health Benefits

The Mediterranean diet was voted the best diet by U.S. News & World Report for a reason—it has so many health benefits. Because this diet includes plenty of healthy fats, limits unhealthy saturated fats and includes plenty of fiber from produce and whole grains, the Mediterranean diet can improve heart health and support brain health. A 2023 Neurology study found the Mediterranean diet was associated with fewer signs of Alzheimer's disease in the brains of older adults.

How to Shop for the Mediterranean Diet

Like any successful grocery store visit, having a shopping list is key. It helps us stick to our plan, saves money and reduces the temptation to throw less-healthy food in our cart because of a promotion. You've probably heard the advice to shop the perimeter of the grocery store because that is where fresh produce, seafood, eggs, dairy and meat tend to be located. Still, there are just as many good choices in the inner aisles as well. In the middle aisles, you'll find canned and dried beans, plain frozen fruit and vegetables, whole grains like oatmeal and quinoa, nuts and nut butter, olive oil, olives and canned seafood. To support your goals, shop with a plan, avoid going to the store when hungry and stick to the aisles you need to visit to get the items on your list.

What is an easy Mediterranean diet to follow? Get started with this well researched diet. It includes a high amount of whole grains, fruits and veggies, a moderate amount of seafood, poultry, eggs, legumes, olives and olive oils, nuts and seeds. and a low amount of dairy, red meat, sweets and desserts.

THINGS YOU MAY NOT KNOW: Studies show that the Mediterranean diet can reduce the risk of heart disease by a whopping 30%! The magic? It's all in those healthy fats from olive oil, nuts, and fish. They help lower bad cholesterol and keep your heart happy and healthy.

THINGS YOU WANT TO SAVE: Eating a cow or pig.

ZENTRAVELER SAYS: Live longer by eating a plant based diet.

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