By Sheri Berger, RDN
The Mediterranean Diet is a diet and lifestyle plan that is based on the habits of people who live in countries bordering the Mediterranean Sea. It is well known that people who live in this region live longer and have a lower chance of developing cancer and cardiovascular abnormalities than Americans. The plan promotes an active lifestyle, weight control, and a diet low in saturated fat, animal protein, and sugar and rich in produce, nuts, olive oil, and other healthy foods.
Here are the pros of the Mediterranean diet:
– The diet emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions. This means you are consuming a diet rich in whole foods, fiber, healthy fats, vitamins and minerals and low in saturated fat and added sugar.
Pros of the Mediterranean diet:
– The diet does not promote skipping any food groups; foods that are higher in sugar or saturated fat are encouraged to be eaten in moderation, which makes the diet highly sustainable long term.
– The diet is rated #2 in best diets from the U.S. News & World Report.
Cons of the Mediterranean diet:
– The Mediterranean diet is a plan, not a structured diet. Eating the Mediterranean way does not promise weight loss, you need to figure out your calorie needs and stick with that if you want to lose weight on this plan.
I do recommend the Mediterranean diet as a healthy, sustainable lifestyle. Here some helpful tips to make it work for you:
– Mediterranean diet recipes, tips, and studies: https://oldwayspt.org/traditional-diets/mediterranean-diet
– Mediterranean diet cookbook: https://www.amazon.com/New-Mediterranean-Diet-Cookbook-Alternative/dp/0553385097
– Consider planning and prepping meals ahead to save time on the Mediterranean diet.
