When you're looking for a way to eat better and feel better overall, the Mediterranean diet may be the perfect place for you to start.
The Mediterranean diet is a popular dietary pattern that prioritizes nutrient dense and versatile foods, making it relatively easy to stick with in the long run. Consistently ranked among the best diets out there, the meal plan emphasizes whole grains, fish, olive oil, nuts, fresh vegetables and legumes over red meat and processed foods.
If you're looking for a place to start with the Mediterranean diet, here are 10 healthy foods and ingredients to keep your meals on track.
Extra virgin olive oil is the centerpiece of the Mediterranean diet and is easy to add to virtually every meal and snack. Olive oil is one of the healthiest cooking oils you can use, dietitians told TODAY.com recently. And consuming more olive oil is correlated is correlated with a reduced risk for death from several diseases, a 2022 study found. In the study, a ½ tablespoon or more per day led to a decreased mortality risk. Use olive oil in salads, over vegetables or as a replacement for butter on whole grains.
Nuts and seeds are a perfect snack on the diet and walnuts have an added benefit — they are a great source of plant-based omega 3 fatty acids and have been found to help boost gut health. Add walnuts to a salty homemade snack mix for on-the-go nutrition, sprinkle some on top of steel-cut oatmeal or use them in pesto on top of bean-based pasta.
The beans and lentils in the Mediterranean diet provide a hefty dose of plant-based protein as well as gut-healthy fiber. A study in the BMJ found that replacing animal protein with plant-based proteins could reduce the risk of heart disease. Lentils can make a satisfying replacement for meat in burgers, especially served cauliflower or whole-grain buns alongside sweet potato fries.
Fruits and vegetables are another major component of the Mediterranean diet, providing fiber and phytonutrient-rich color to the meal plan. In particular, blueberries are a standout fruit for their antioxidants and other phytonutrients, which a 2021 study found may help reduce the risk of cognitive decline. Enjoy blueberries (fresh or frozen) as part of a nutrient-rich dessert, with Greek yogurt or alone as a snack.
A key point to the Mediterranean diet is reducing your consumption of saturated fats, which are found in red processed meats, dark meat poultry, full-fat dairy, butter and coconut and palm oils. Instead, the Mediterranean diet encourages you to replace those fats with healthier monounsaturated and polyunsaturated fats, found in fatty fish. Wild salmon is particularly rich in satisfying animal protein and heart-healthy omega-3 fatty acids. Salmon can be grilled or baked and used as a main dish, or can come from a can to top salads and grain bowls.
The allium family is well represented on the Mediterranean diet. In addition to garlic, this includes shallots and leeks. Multiple studies show that consumption of allium foods may help to reduce the risk for certain cancers, including colorectal cancer, a cancer that has seen an increase in diagnosis in younger individuals. Garlic can add abundant flavor to sauces and dressings in its fresh form, and as a replacement for salt in its powdered or granular forms.
Roots and herbs provide colorful, antioxidant-rich additions to Mediterranean meals and snacks. They are also a star contributor to the diet’s anti-inflammatory benefit. Studies show that spices and herbs have also been used for medicinal purposes for centuries and may have benefits to multiple health ailments. Use oregano in marinades, in pasta dishes such as whole-wheat pasta and tomato sauce or on top of bean-based soups.
Fungi may not be what you first think of when you consider the Mediterranean pattern, but as a plant, it’s a perfect addition. Mushrooms are a type of fungi that have been associated with not only better gut health (acting as a prebiotic), but also a reduced risk of depression as well, according to a 2021 study. Mushrooms are a great addition to vegetarian tacos or paired with onions to top your plant-based lentil burger.
Fennel, a versatile plant that has a licorice type taste has been found in one study to potentially reduce the severity of postmenopausal symptoms such as hot flashes and sleeplessness due its component of phytoestrogenic components. Chopped up, the leaves of the fennel bulb make a great topping to cauliflower crust pizza.
Though technically quinoa is part of the spinach family, it’s often utilized as a whole grain in Mediterranean dishes. In addition to its high versatility in everything from plant-based burgers, to chocolate bark, quinoa is also a complete protein as well. That means it contains all nine essential amino acids the body cannot make on its own. Quinoa is perhaps the perfect base for grain bowls.
In addition to these foods, stress management and plenty of physical activity are also essential components to a Mediterranean lifestyle.
This article was originally published on TODAY.com
