Adjusting Your Diet to Adopt a Mediterranean Style
The Mediterranean diet, a culinary tradition predominantly from southern Italy and Greece in the 1950s and 60s, has been hailed as the healthiest diet in the world [1][3][5]. This diet is not just about food; it encompasses a holistic approach to living, including caring for the soul, having a good mood, and enjoying communal meals.
At its core, the Mediterranean diet is characterized by fresh fruits and vegetables, fish, whole grains, legumes, nuts and seeds, and olive oil [6]. Meat, bread, and sweets play a lesser role. This diet has been linked to numerous health benefits, including reduced chronic inflammation associated with cancer, arthritis, and heart disease, thanks to antioxidants from fruits and vegetables [2].
One key aspect of the Mediterranean diet is the emphasis on healthy fats. Healthy fats in the diet, such as those found in olive oil, lower cholesterol levels and reduce the risk of heart disease [1]. While meat can be part of the diet, it should be consumed in moderation and preferably lean cuts. The focus should still be on plant-based foods [3].
Pizza and pasta are not taboo in the Mediterranean diet, but choosing whole grain variants and planning plenty of vegetable accompaniment is healthier [5]. Eliminating sweetened drinks is a first step in transitioning to the Mediterranean diet. Chocolate is not a suitable snack, as it does not provide healthy fats and fibers and does not ensure long-lasting satiety [5].
To incorporate the Mediterranean diet into daily life long-term, focus on practical, sustainable habits such as filling half your plate with a variety of colorful fruits and vegetables, using healthy fats like extra virgin olive oil, and choosing whole grains like brown rice, quinoa, or whole-grain bread [1][3][5].
Additional tips include flavoring meals with herbs and spices instead of excess salt, savoring meals mindfully, preferring plant-based proteins, staying hydrated primarily with water, moderating red wine consumption with meals, incorporating daily physical activity, and introducing gradual changes to build sustainable habits over time [1][3][4].
By consistently applying these steps, you can adopt the Mediterranean diet as a long-term, enjoyable way of eating that promotes overall health and well-being. The German Society for Nutrition (DGE) evaluates Mediterranean cuisine positively and recommends it as a long-term diet [7].
The effects of the Mediterranean diet are significant. According to Professor Stephan Bischoff, it can promote health, extend life, and prevent diseases [8]. Omega-3 fatty acids from fish in the diet promote brain health and counteract aging [8]. Olive oil is an important component of the diet, but rapeseed oil can be used as a regional alternative [6].
Gradual changes, such as using olive or rapeseed oil instead of butter, replacing cold cuts with vegetable spreads, grilling fish instead of red meat, and using fresh herbs for seasoning and reducing salt, can help transition to the Mediterranean diet [6]. Small changes, such as increasing vegetable intake and gradually reducing animal products, can bring you closer to this health-promoting diet.
- The Mediterranean diet, encompassing more than just food, includes a holistic approach to living, promoting a healthy diet rich in fresh fruits and vegetables, fish, whole grains, legumes, nuts and seeds, and olive oil, while limiting meat, bread, and sweets.
- This diet, known for its numerous health benefits, has been linked to reduced chronic inflammation associated with cancer, arthritis, and heart disease, due to antioxidants from fruits and vegetables.
- Healthy fats, such as those found in olive oil, lower cholesterol levels and reduce the risk of heart disease, making them a key component of the Mediterranean diet.
- To maintain this lifestyle long-term, focus on sustainable habits like filling half your plate with a variety of colorful fruits and vegetables, using healthy fats, choosing whole grains, and mindfully savoring meals, while gradually integrating physical activity and transitioning to a diet primarily dominated by plant-based foods.
