Mediterranean Diet
According to the 2020 Bloomberg Healthiest Country Index, Spain is the healthiest country in the world. In comparison, Canada ranked 16th with an overall score of 85.70 while the United States ranked 35th, with an overall score of 75.
Spain boasts a life expectancy of 83.5 years, which is expected to rise to 85.8 by 2040 and be the highest in the world. Spaniards eat a Mediterranean diet filled with healthy fats and legumes, fruits and vegetables, and less red meat and processed food. Spain has the highest percentage of walkers in Europe, with 37% of people walking to work instead of driving (only 6% of Americans walk to work). Additionally, Spain’s universal healthcare program is very successful and has lowered the country’s rate of preventable deaths to 45.4 preventable deaths per 100,000 inhabitants.
What is the Mediterranean Diet
The Mediterranean diet is a lifestyle – not a restrictive diet with food “rules.” The idea is to incorporate the nutritious foods that are traditionally eaten 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 includes a moderate amount of chicken, turkey, eggs and fermented dairy, like yogurt or kefir, while limiting red meat, sweets and processed foods. What I love about this ‘diet’ is the emphasis placed on the importance of cooking at home, enjoyment of eating with others, being mindful of portion sizes and waste as well as fitting in regular exercise like walking.
The Mediterranean diet paved the way for a minimally processed way of eating. It is rooted in preparing fresh, seasonal ingredients with plant-based flavor agents (olive oil, citrus, herbs and spices), whole grains and lean proteins.
A 2022 Norwegian study published in PLOS Medicine suggested that adopting a Mediterranean diet can even add years—up to a decade—to your life!
Apply even only some of these basic principles along with adding the items from the shopping list below, and you’re on your way to a healthier YOU!
Potential health benefits
- Promotes heart health
- Supports healthy blood sugar levels
- Protects brain function
How to follow it
Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
Eat in moderation: poultry, eggs, cheese, and yogurt
Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods
Check out the basics of a Mediterranean Diet Shopping List.
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Disclaimer: The Information, Meal Plans and recipes I am sharing with you are designed for generally healthy individuals. As with any nutritional program, you should consult your licensed healthcare practitioner before beginning. Nothing shared through the LOVE Yourself Project and Live Fresh Plans should be misconstrued as medical treatment or advice. The participant understands that undertaking these plans is their own responsibility and not that of the provider of the plans. Be advised that the recipes are not intended as a prescription for any illness or any disease.
Not all foods are tolerated by everyone equally. If difficulties or discomfort arise due to your inability to digest, tolerate or utilize any foods suggested, discontinue use until the reason for the difficulty can be addressed. If necessary, seek appropriate medical care.
Mediterranean Diet Shopping List
Stock your kitchen with these minimally processed foods that promote the healthiest diet on the planet.
Extra virgin olive oil
Extra-virgin olive oil, the core of the Mediterranean diet, is rich in tocopherols, carotenoids and polyphenols, giving it antioxidant and anti-inflammatory properties. This kitchen staple is as versatile in cooking as it is for everyday staples, such as dips, spreads and salad dressings. When shopping for a high-quality olive oil, look for one in a dark bottle. Light and heat can cause the delicate fats to go rancid, and the tinting helps protect it. Once you bring your oil home, store it in a cool, dark place to preserve its quality.
Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil
Fresh fruits and vegetables
Fresh, locally sourced, seasonal produce takes center stage in the Mediterranean diet eating pattern. Dark leafy greens such as kale, chard, beet greens, mustard greens and collard greens are often added to frittatas, beans and lentil soups. Wild greens like rocket, chicory and dandelion are also popular in both cooked and raw dishes.
Garlic, is used in many recipes – everything from sauces and soups to grain dishes.
Lemons are often used to squeeze over fish, veggies, soups and beans for a fresh finish.
Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
Fresh herbs and spices
Aromatic herbs and spices are great ways to up the flavor of your meals without adding more salt or sugar. These plant-based seasoning agents reduce the need for to add excess salt, plus they provide health-promoting antioxidants. There are so many spices that can add complex layers of flavor, the world is your oyster. Choose ones you like and will use regularly, whether that’s coriander, cumin, oregano or cinnamon. Use fresh herbs like basil to make homemade pesto, or a bunch of parsley to form the base of a zesty gremolata.
Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
Fresh fish and seafood
Fish and shellfish are key sources of protein and healthy fats in the Mediterranean diet. Omega-3–rich fish such as tuna, sardines and salmon are enjoyed fresh or canned. Mussels, clams and shrimp are often featured in pasta and grain dishes, or simply served with lemon, olive oil and herbs. The Mediterranean diet encourages seafood consumption twice per week.
Fish and seafood: cod, salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
Whole grains
Whole grains are an important part of the Mediterranean diet. Farro is one of the traditional grains used in both hot dishes and cold salads in Italy. Another classic grain is bulgur, which is made from cracked wheat berries and used in pilafs and tabbouleh. Couscous, pasta and barley are also commonly found in different regions. When shopping for whole grains, look for the term “whole” or “whole grain” on the front of the package and in the ingredient list—it should be the first ingredient listed.
Whole grains: oats, brown rice, farro, spelt, quinoa, rye, barley, corn, buckwheat, whole wheat bread and pasta
Legumes
A pulse, popularly consumed in the Mediterranean diet is the chickpea, which is whipped into hummus, formed in falafel and tossed into salads. Lentils are also commonly used in soups and stews for tasty one-pot meals packed with fiber and protein. Black-eyed peas, kidney beans and cannellini beans are often tossed into salads with a drizzle of olive oil and fresh squeeze of lemon.
Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
Nuts and seeds
Nuts and seeds are enjoyed as a satisfying snack thanks to their trifecta of fiber, protein and fat. A common condiment on the coastline of the Mediterranean is tahini, which is made from ground sesame seeds. Most famously used in hummus, this versatile condiment also makes salad dressings sing. Use it in sauces or dressings to spoon over roasted veggies or grain bowls.
Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
Olives and capers
Black and green olives are enjoyed as a simple snack, or to complement a tray of crudités. Kalamata olives are among the most popular and are often tossed into Greek salads and pasta, or blitzed into tapenade. Olives are rich sources of antioxidant polyphenols and heart-healthy fats. Brined or dried, capers are praised for their briny bite and the way they effortlessly punch up the flavor of pasta, baked fish and dressings.
Tomatoes
Whole, diced, stewed or concentrated into a paste, both fresh and canned tomatoes are everyday staples in the Mediterranean diet. Canned tomato products are particularly rich in lycopene (due to the heating process), which may help protect against certain cancers. A few tomato-centric recipes to try include shakshuka, stuffed tomatoes, baked fish with tomatoes, and, of course, marinara sauce.
Greek yogurt and cheese
The Mediterranean diet encourages savoring small amounts of full-fat dairy, alongside plenty of fruits, vegetables and whole grains. In addition to providing extra protein to plant-centric meals, yogurt is fermented and rich in gut-healthy probiotics. Cultured cheeses (made from milk and natural cultures) are rich in flavor and can be lower in sodium and additives compared to some of the more processed varieties commonly available in North America.
Beyond being used in the classic Greek salad, feta cheese often accompanies stews and fish dishes. Halloumi cheese is known for its firm texture, which makes it suitable for grilling and frying. Harder cheeses like Pecorino Romano and Parmigiano-Reggiano are often grated into pasta, while manchego can be baked into egg dishes.
Eggs: chicken, quail, and duck eggs
Dairy: cheese, yogurt, milk
Red wine
I’m not a fan of alcoholic beverages but I included it here because wine is encouraged on the Mediterranean diet – generally consumed in moderation (a 5-ounce pour is the standard). Red wine, in particular, contains antioxidant polyphenols and the flavonoid resveratrol, which may help increase HDL cholesterol and decrease LDL cholesterol levels.
To a healthier and happier YOU!