Mediterranean diets are diets based upon the dietary habits of people who live in countries neighboring the Mediterranean Sea. Though no one Mediterranean diet exists, according to the American Heart Association, the diets tend to base themselves on similar principles. Adapting to a Mediterranean-style diet may promote improved cholesterol levels and heart health and help you cut back on processed snack foods and unhealthy fats. For more information, seek guidance from a qualified professional.
Fruits and Vegetables
Mediterranean diets emphasize ample intake of fruits and vegetables, which are valuable sources of vitamins, minerals, antioxidants and fiber. To reap benefits of a Mediterranean diet, the Mayo Clinic recommends increasing your consumption of fruits and vegetables until you consume approximately 10 servings per day and suggests that plant-based foods account for most of food choices. In other words, eat more fruit and vegetables at your breakfast meal than eggs or toast and more vegetables at your lunch and dinner meals than meat or enriched pasta. Choose fresh, colorful fruits and vegetables most often for optimum nutritional benefits. Fruits and vegetables particularly rich in nutrients include berries, cherries, citrus fruits, apples, red and green bell peppers, kale, spinach, Brussels sprouts, asparagus, cabbage and sweet potatoes.
Whole Grains and Legumes
Whole grains and legumes are also emphasized by Mediterranean diets. As low-glycemic foods, whole grains and legumes have a mild impact on blood sugar levels and can help you manage your appetite and, since they are rich in fiber, your digestive health. For improved wellness, MayoClinic.com recommends minimally processed grains, which include sprouted grains, steel cut oats, long-grain brown rice, wild rice, pearled barley, quinoa and popcorn. Replacing refined carbohydrates, such as enriched breads, pasta and snack foods, which whole grain equivalents can provide additional benefits. Legumes are also rich in protein and provide a nutritious, low-fat alternative to red meat, processed meats and high-fat poultry. Nutritious dishes made with legumes include lentil soup, split-pea soup, dal (Indian-style lentils), hummus, chilled bean salad, cooked black beans, vegetarian chili, edamame and vegetarian burgers.
Fish and Seafood
Fish and seafood play a significant role in Mediterranean diets. Fatty fish, such as salmon, tuna, mackerel, flounder, halibut and herring, provide rich amounts of omega-3 fatty acids---healthy fats associated with positive heart health and brain function. As rich sources of vitamin D and calcium, fish and seafood also promote positive bone health. The American Heart Association recommends eating fish, fatty fish in particular, at least twice per week. Fish rich in omega-3 fatty acids include albacore tuna, salmon, mackerel, herring and lake trout.
Poultry, Eggs and Dairy Products
Poultry, such as chicken and turkey, eggs and dairy products, such as yogurt, also appear regularly in most Mediterraneans' diets. While not as prevalent as fruits, vegetables, grains and legumes, eggs and dairy products are consumed in moderate amounts and eggs are consumed zero to four times per week, according to the American Heart Association. Healthiest options within these foods include skinless turkey and chicken breasts, egg whites and low-fat milk, yogurt and cheeses.
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