The Mediterranean Diet

What is the Mediterranean diet?

The Mediterranean diet is really more of a lifestyle. Inspired by the countries that border the Mediterranean Sea, the lifestyle focuses on colorful fruits and vegetables, nuts, heart-healthy fats (like olive oil and avocados) and minimizes red meat, sugar, and saturated fat.

What should I eat on a Mediterranean diet?

The Mediterranean diet is considered one of the healthiest ways of eating. A study published by the New England Journal of Medicine noted that following a Mediterranean diet contributed to a 30% reduction in the combined risk of acute heart attack, stroke, or cardiovascular death1. A Mediterranean lifestyle is highly anti-inflammatory, and inflammation underlies many common diseases.

What to eat on a Mediterranean diet

Fortunately, there is no deprivation in eating like you live in the Mediterranean! Consume fresh fish, olive oil, almonds, avocados, fruits and vegetables, tea, and yes -- red wine. (In moderation, red wine has shown to reduce inflammation and have antioxidant properties. Cheers!) Flavor will never be lacking because herbs and spices are abundant. Common herbs and spices like ginger, rosemary, turmeric, nutmeg, oregano and cayenne all have anti-inflammatory properties. Just limit processed foods, saturated and trans fats, and refined sugars. (Remember: Dark chocolate has antioxidants!)

Foods on the Mediterranean diet

Channel Greece and the south of France and your cart will be packed with antioxidant and anti-inflammatory ingredients:

  • Vegetables and fruits
  • Nuts (ex. walnuts, almonds)
  • Seeds (ex. sunflower seeds, flaxseed)
  • Legumes (ex. soybeans, garbanzo beans)
  • Whole grains (ex. brown rice, polenta)
  • Fish and seafood (ex. salmon, shrimp, oysters)
  • Extra virgin olive oil and nut oils

Terra’s Kitchen offers a variety of dietary options based on the principles of the Mediterranean lifestyles, including Paleo, vegetarian, low-calorie, and gluten-free. Love it all? We have plenty of options for you.

1. Estruch R, Ros E, Salas-Salvado J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med. 2013;368(14):1279-90