How-to Guide
Mediterranean Diet
INTRO
The traditional Mediterranean diet is based on aspects of the dietary pattern that was predominant in cultures living in the olive-growing regions of the Mediterranean basin prior to the 1960s.
This dietary pattern has historically been associated with cultures that are noted for their physical and mental vitality, as well as for their longevity. Scientific studies examining the diet have largely validated these observations. We have also been able to identify specific components of the diet that are health-promoting and unravel the underlying mechanisms.
In this guide, we will review what exactly makes the Mediterranean diet healthy. Using these key takeaways, you should be able to “Mediterraneanize” your own diet, regardless of the foods that you like and have at your disposal.
PRINCIPLES
The Mediterranean diet is a primarily plant-based diet. It is not exclusively based upon plants in its traditional form (though it can be if you wish).
Here is, broadly speaking, how the diet typically is proportioned:
- High intake of vegetables, fruits, nuts, seeds, and legumes
- Moderate intake of grains, seafood, and fermented dairy
- Low intake of meat and meat products
- Optional: 1-2 glasses of wine (standard glass = 5 oz or 150 mL)
What makes the diet healthy?
High unsaturated/saturated fatty acid ratio: Higher (relatively speaking) intake of polyunsaturated and monounsaturated fats; minimized intake of saturated fats.
Omega-6 / omega-3: Relatively low ratio of omega-6 / omega-3 polyunsaturated fatty acids (modern Western diet is 10:1 to 25:1 - we want to shoot for ~3:1).
Phytochemicals: High intake of polyphenols, carotenoids, and other naturally occurring compounds from edible plants
Dietary fiber: High intake of fiber from fruits, veggies, nuts, and legumes
WHAT TO EAT
Fruits & Vegetables
Fruits and vegetables make up the bulk of the diet and will make up most of your plate in terms of volume. We recommend eating a mixture of raw and cooked vegetables.
Tip: Consuming a big salad on a daily basis will help a lot with getting your fruits and vegetables.
Dark green, leafy, & cruciferous veggies: Get at least 2-4 cups of green veggies per week, preferably more. Choose wild greens whenever possible (arugula, dandelion, and spring mix salad will suffice if you’re not into foraging).
In addition, eat at least one cup of cruciferous vegetables weekly.
Red, orange, & yellow veggies: Eat at least 6 cups of warm colored vegetables per week (see examples to the left). More is fine too!
Fruit: We recommend having at least 2-4 cups of fruit per week - more if you like. Also, try to get at least two cups of berries weekly.
Herbs & spices: Add plenty! Some of the biggest nutritional powerhouses in this category include turmeric, ginger, cinnamon, cayenne pepper, and mint.
Protein
How much protein to consume will vary tremendously depending on your activity and body mass. Protein sources, in general, should be lower in saturated fat (limit marbled red meat, for example) and relatively unprocessed (limit sausages, bacon, etc).
Seafood: Try to consume 4-16 ounces of seafood per week - favoring fatty coldwater fish whenever possible.
Dairy: Consume around 2 cups of fermented dairy products (or fermented plant-based equivalents) per week.
Legumes: Try to consume 1-2 cups per week. If you do not consume animal products, you will want to get at least double that amount.
Oils & Fats
On a daily basis, you will want to consume either:
- One tablespoon (15 ml) of oil
- Or one ounce (~28 grams) of nuts/seeds.
Monounsaturated fats: Olive oil, or avocado oil when cooking with high heat. Alternatives include avocados, almonds, whole olives, and pumpkin seeds.
Omega-3 fatty acids: Walnuts are ideal. Alternatives include flax seeds, hemp seeds, chia seeds, fatty fish (herring, sardines, salmon, etc), and canola oil.
Beverages
We recommend consuming around 64 ounces (or about two liters) of fluid per day. Add more for heat exposure and intense physical activity.
Water: Always a good choice!
Tea & coffee: Also a good option, however, avoid any caffeinated drinks later in the day. Herbal teas like chamomile, ginger, or peppermint are a great choice for the afternoon and evening.
Alcohol: Alcohol: Up to 1-2 glasses of red wine per day (one glass = 5 ounces or 150 mL), if you drink alcohol. Please refer to this blog for more information.
Juice: A dark-colored fruit juice is a great alternative to wine. We recommend pomegranate, tart Cherry, or Concord grape.
RELATED RESOURCES
Podcasts
Check out the blog article that goes with this podcast.
Check out the blog article that goes with this podcast.
Blogs
We have a series of blogs that addresses many of the concepts in this guide in more depth.
How Olive Oil Lowers Blood Pressure (this blog contains more information about what makes olive oil so healthy)
Why Walnuts May Help You Stay Lean (The specific health-promoting Attributes of Walnuts)
Products
There are now many products available that support a person doing a Mediterranean diet in various ways. Here are a few examples:
- Dry Farm Wines
- Fresh Pressed Olive Oil Club
- California Olive Ranch Extra Virgin Olive Oil
- Steep Echo olive leaf tea
- Walnuts
- Chickpeas
- Instant Pot
Program
Course
Recipe Packs
Arielle Giusto