According to U.S. News and World Report’s annual ranking of the best diets, the Mediterranean diet has been named the greatest overall diet for seven years running.

The American Heart Association supports the diet because it is good for the heart. One study found that following the diet throughout pregnancy decreased the risk of unfavorable outcomes such as gestational diabetes, premature delivery, stillbirth, and preeclampsia.

According to U.S. News & World Report, the Mediterranean diet places a strong emphasis on consuming fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and fragrant herbs and spices. It also calls for consuming fish and shellfish at least twice a week, as well as chicken, eggs, cheese, and yogurt in moderation.

Gretel Schueller, managing editor of U.S. News and World Report, previously told ABC News, “Any plan that cuts out an entire food group or fruit or dairy for non-medical reasons is a red flag and that’s why the Mediterranean diet is always such a big winner.” “The Mediterranean diet is healthy, it’s sustainable, it’s a flavorful way to eat and it’s adaptable.”

Here’s what you need to know if you want to adopt a Mediterranean diet in the new year.

What is the Mediterranean diet?

The phrase “Mediterranean diet” refers to a broad range of eating practices that have become popular in countries surrounding the Mediterranean Sea, such as Greece, Italy, Spain, Lebanon, and Morocco. It does not refer to a single eating style.

According to U.S. News and World Report, the eating style emphasizes the quality of foods ingested rather than a specific vitamin or food category.

The amount of food a person eats on the diet depends on their requirements because there are no calculations or suggestions for serving sizes.

Nutrition experts assert that there isn’t one diet that suits every individual. Depending on your situation, certain diets could be more advantageous, and based on your medical problems, some might be detrimental. A doctor should be consulted by anybody thinking about changing their diet.

What types of foods are eaten on the Mediterranean diet?

The diet emphasizes healthy fats and is primarily plant-based.

According to the Harvard School of Public Health, foods high in avocados, almonds, salmon, and sardines are examples of healthy fats that are highlighted in the Mediterranean diet. Consuming red meat should only occur a few times each month.

The diet calls for a wide variety of fruits and vegetables as well as non-meat sources of protein such as beans and other legumes.

This Harvard School of Public Health recommends eating fish twice a week and fewer servings of other animal proteins such as eggs, chicken, cheese, and yogurt.

Water ought to be the primary source of hydration.

The Mediterranean diet is known for its mild to moderate wine intake, which is typically consumed with meals but is not required. In this perspective, one to two glasses of wine for males and one glass for women per day is considered moderate in wine intake.

Are any foods prohibited?

No, no foods or food categories are eliminated from the regimen.

On the other hand, certain items—such as sweets, butter, highly processed foods like frozen dinners and candies, refined cereals, and oils—should only be consumed in moderation.

The diet leaves “little room for the saturated fat, added sugars, and sodium that inundate the standard American diet,” according to U.S. News & World Report.

Is the diet adaptable and budget-friendly?

The Mediterranean diet was named the greatest diet overall, as well as the best diet for weight loss, family-friendliness, and ease of following, in U.S. News & World Report’s 2024 list of the best diets.

According to Schueller, the foods that are recommended in the Mediterranean diet are not just readily available, reasonably priced, and flexible.

“Olive oil is one of the cores of the Mediterranean eating routine as an essential wellspring of solid fat, however, you can supplant that with a comparative oil like grapeseed oil or sesame oil or another heart-sound, fun immersed fat like nuts or avocado,” she said. “Also, you can take those standards and adjust them to different cooking styles by adding the vegetables and entire grains from that nation or area, bringing down the red meat [intake] and eating more effective plant proteins.”

Schueller proceeded, “For instance, assuming you incline toward Asian food, you can apply the Mediterranean eating regimen standards and that could mean eating more brown or dark rice rather than white rice, and fish or tofu rather than meat.”

What is a sample recipe?

This Mediterranean-inspired vegetable tagine dish was provided by certified dietitian and nutritionist Maya Feller.

If you’re on a Mediterranean diet, Maya Feller suggests trying vegetable tagine.

ABC’s Maya Feller

Ingredients:

• Two tablespoons of extra virgin olive oil
• Two teaspoons of cumin and two teaspoons of turmeric
• One teaspoon of black pepper
• One onion, coarsely chopped
• One minced garlic clove, two chopped carrots, one chopped cauliflower head, one chopped eggplant, one chopped zucchini, one diced potato, and one chopped
• One fifteen-ounce package of low-sodium chickpeas
• twice as much saffron as
• One cinnamon stick
• As a garnish, fresh mint, and parsley
• Serve with your preferred flatbread or couscous.

Direction

1. In a heavy-bottomed saucepan over medium heat, combine olive oil, cumin, turmeric, and black pepper; simmer for three to five minutes. Cook the onion and garlic for three to five minutes, stirring often.

2. Add the potato, carrots, cauliflower, eggplant, zucchini, and low-sodium vegetable broth along with three cups of water. Cover, decrease the heat, and simmer for twenty minutes.

3. Cook for ten minutes after adding the chickpeas, saffron, cinnamon stick, and fifteen ounces of water.

4. In the meantime, prepare the couscous per the directions on the box.

5. Transfer veggies to a shallow dish with couscous and sprinkle parsley and fresh mint on top.

What are the health benefits?

According to the United States News and World Experience, “People who eat a Mediterranean-style diet have longer lifespans, report a higher quality of life, and are less likely to suffer from chronic diseases such as cancer and heart disease.”

According to the American Heart Association, a Mediterranean diet can “play a big role” in lowering the risk factors for heart disease and stroke, including high blood pressure, diabetes, and cholesterol. The American Heart Association states that consuming virgin olive oil in particular may aid the body in “removing excess cholesterol from arteries and keeping blood vessels open.”

The Cleveland Clinic promotes the Mediterranean diet, citing studies, as a means of promoting a healthy weight, reducing the risk of multiple tumors, increasing lifespan, and slowing the deterioration of brain function.

Frequently Asked Questions

Is sourdough bread allowed on a Mediterranean diet?

Of course! Complete consumption of sourdough bread is part of the Mediterranean diet plan. Whole, gently handled foods are acceptable in this traditional diet, and sourdough adjusts perfectly. It has better absorption and helpful bacteria as a result of normal maturation. Packed full of complex carbs, it gives sustained energy. To create a well-balanced Mediterranean lunch, make sure it includes an adequate amount of colourful veggies, olive oil, and lean meats. Enjoy your sourdough without making any errors!

What can I put in my coffee on a Mediterranean diet?

See incredible longing for your coffee from the Mediterranean! Have a go at using customary sugars like honey or a little spot of cinnamon for a tasty assortment. Use low-fat or plant-based milk to keep the smooth surface without feeling remorseful. For a Mediterranean breeze, use heart-sound fats and a small proportion of extra virgin olive oil. Keep your espresso direct, new, and as one with the Mediterranean eating routine for the best insight.

Can you eat cream cheese on a Mediterranean diet?

Albeit entire, supplement-rich food sources are the fundamental focal point of the Mediterranean eating routine, cream cheddar can be utilized with some restraint. To more readily fit the prerequisites of the eating routine, pick a cream cheddar with less fat or one made with Greek yogurt. Spread or plunge it sparingly, matching it with entire grain wafers or vegetables. The mystery is balance, which guarantees that new produce, vegetables, lean meats, and sound fats like olive oil stay the backbones of the eating regimen. Partake in the overabundance, but control is critical!

Can you eat honey on a Mediterranean diet?

Absolutely! Honey is a heavenly extension of the Mediterranean eating routine. It’s a better option than refined sugars because it’s wrapped with typical appeal and cell strongholds. Coordinate it into your eating normal as a sugar for Greek yogurt showered over new regular items, or blended into local teas. Balance is necessary, but honey is also welcomed in the Mediterranean diet for its nutritional value, so you may add a little bit of traditional sweetness to your celebrations without going against the regime’s strong guidelines. Take part in life’s Mediterranean style!

What to Avoid on the Mediterranean Diet?

• Processed red meat cuts. Hot dogs. Bacon. Meats for lunch.
• Foods that are highly processed. Frozen food items are high in salt content. Sodas. Sweetened drinks.
• Refined grain. White bread. White pasta.
• Drinks (apart from red wine)
• Butter.
• processed, hydrogenated, or refined oils. Oil from soybeans. 
• Sunflower oil.