Mediterranean Diet for Beginners: Why It's Highly Recommended

Author's Bio: Katie Bailey, MS, RD, LD, FNC

What if I told you that one of the most studied diets in the world isn't really a diet at all, but actually more of a lifestyle. A way of eating that can help you to lower inflammation, support your heart health, improve your gut health, and can even make weight loss easier without having to cut out all your favorite foods.

This isn't some new fad diet.

It's actually been followed for centuries by some of the longest living, healthiest populations on the planet. I'm talking about the Mediterranean diet. In this video, we're going to break down what exactly is the Mediterranean diet and why it's so highly recommended, what foods you can eat and how you can start even if you're brand new to it.

[Video Transcript Below Video - it is the same information]

What Exactly Is the Mediterranean Diet?

So first, what exactly is the Mediterranean diet? Well, it's based on the traditional eating habits of countries that surround the Mediterranean Sea, such as Greece, Italy, and Spain. But here's the key thing. It's not really a strict diet with rigid rules. It's more of a lifestyle and food philosophy. The Mediterranean diet focuses on whole minimally processed foods. You'll be eating more plant foods like fruits and vegetables, whole grains, beans and nuts, alongside our healthy fats and lean proteins like chicken and fish, as well as flavorable herbs and spices. Instead of focusing on restriction or calorie counting, the emphasis is on balance variety and enjoying your meals, making this diet much easier to sustain long-term.

Why the Mediterranean Diet Is Highly Recommended

Now, let's talk about why this way of eating is so highly recommended. It's one of the most well-researched and proven ways of eating for long-term health. It has been linked to lower rates of stroke, heart disease, type two diabetes, as well as certain cancers, and one reason it's so good for your heart is that it's rich in monounsaturated fats, mostly from extra virgin olive oil and nuts. This is going to help to decrease your bad cholesterol and increase that good cholesterol. It's also rich in our omega threes, which we get from things like salmon and sardines, which help to lower inflammation levels in the body as well as support our overall brain health.

Anti-Inflammatory and Gut Health Benefits

Speaking of inflammation, this diet is naturally anti-inflammatory. Thanks to all the colorful fruits and vegetables, these foods are packed with antioxidants, polyphenols, and flavonoids that help to fight oxidative stress in the body, which we know is a big driver of chronic disease. It's also amazing for our gut health. So fiber from our whole grains, from the fruits and vegetables and the different beans and legumes are going to feed that beneficial bacteria in our gut, keeping them happy and thriving. And because it's full of satisfying protein, healthy fats and fiber, many people find it naturally a lot easier to manage their weight without having to have calorie restrictions and feeling deprived.

Longevity and Brain Health

Lastly, populations that follow this diet like those in certain blue zones are known to live longer, as well as have lower rates of dementia in Alzheimer's. So we're talking about benefits for not only our heart, but our gut and our brain, as well as our overall longevity. Next, we'll go over more specifics about what you can eat as well as how to get started. But first, I'm Katie Bailey. I'm a registered dietitian at Oswald Digestive Clinic, where we help individuals improve and resolve their bothersome gut issues. If you're interested in learning more about gut health, I'll link our free guide Five Ways to Improve Your Gut Health here.

What to Eat on the Mediterranean Diet for Beginners

So what exactly do you eat on the Mediterranean diet? Let's go through some of the main foods. So you'll start with a ton of fruits and vegetables. You want to aim for a variety of different colors every single day. Things like leafy greens and berries, citrus fruits, tomatoes and peppers. The more colors the better. Next, you want to look at your whole grains, things like brown rice, quinoa, Pharaoh, whole grain breads and pastas. These are going to provide steady energy for you and extra fiber. Then you want to look at legumes and nuts, things like chickpeas and walnuts and lentils and almonds. These are going to give you good plant protein sources as well as healthy fats. Now, healthy fats are a cornerstone here, especially extra virgin olive oil. You'll use it for cooking, for salads, for just drizzling over fish or vegetables For protein, you're going to focus on seafood and lean pros, so fatty fish like salmon or sardines, poultry and eggs.

Dairy, Herbs, and Occasional Foods

You can also include some fermented dairy like yogurt or keefer, as well as moderate amounts of cheese, and of course, tons of herbs and spices. So basil, oregano, garlic, turmeric. That's all going to add tons of flavor, but without having to rely so much on excess sodium. Now, foods like red meat, processed foods and sweets are not off limits, but they're eaten less often, so more like occasional treats rather than everyday staples. And if you drink alcohol, moderate red wine with meals is usually traditional, but totally optional.

Beginner Tips for the Mediterranean Diet

Now, if you're totally new to this, let me give you a few beginner tips that might make it a little bit easier to stick to the Mediterranean diet and make it less overwhelming.

So tip number one is to start small. Don't try to do everything all at once. Pick one habit a week and build from there. So something like adding an extra serving of vegetables or switching your margarine to olive oil.

Tip number two, stock your pantry. Stock your pantry full of Mediterranean staples, canned beans, herbs, whole grain pastas and olive oil. Having a full stocked pantry is going to allow you to make easy quick meals.

Step three, focus on adding and not restricting. So focus on the foods that are going to nourish your body like colorful fruits and vegetables rather than focusing on what you can't have.

Tip number four, plan simple, repeatable meals. Things like Greek yogurt with nuts and fruit, or grain bowls with vegetables, drizzled with olive oil, fish with roasted vegetables. All these are going to be balanced, well quality meals that you can have multiple times and they're easy to just throw together.

Tip number five is to use the plate method. So visualize half your plate from fruits and vegetables, a quarter from a whole grain, a quarter from a lean protein, and then you can either top with nuts or drizzle with a healthy fat like olive oil.

Tip number six is to eat mindfully. The Mediterranean lifestyle is about enjoying your meals, so that looks like eating slowly, savoring the flavors on your plate, and if possible, eating with family and friends.

Tip number seven, prep in bulk. So cooking a huge pan of roasted vegetables and cooking rice or quinoa earlier in the week so that you have those options to build meals throughout the week and make it easier on yourself.

And then lastly, be flexible. This diet is not an all or nothing thing. Enjoy the foods that you love, even treats, but try to focus on whole nutrient dense foods. Most of the time.

Final Thoughts

The Mediterranean Diet isn't about perfection or giving up the foods that you love. It's about adding more of the foods that love you back, the foods that support your gut health, your heart health, and your overall health, all while being flavorful and satisfying. If you're looking for a realistic way of eating that's supported by science and actually enjoyable, the Mediterranean diet is worth a try. That's it for today's video. If you like this video, please hit the like button and subscribe for more nutrition videos. If you're interested in working with our clinic, you could click the link here to schedule an appointment. We do take insurance. You can find more information about that on our website.

Thank you for watching. I'll see you next time. Bye.

If you'd like to explore any of this information further or obtain an individualized nutrition plan, you can schedule an initial appointment at our clinic.  We also take insurance and some of our clients get full coverage, which is great.

Or you can just start by downloading our FREE GUIDE: 5 WAYS TO IMPROVE GUT HEALTH  

Curious about what type of gut you have? Take our Free Quiz now!