Mediterranean Diet: Benefits, Foods, Meal Plan, Tips

Introduction – Mediterranean Diet: Benefits, Foods List, Meal Plan, Tips

The Mediterranean diet is one of the best known and most followed dietary models in the world, famous not only because it is one of the most balanced diet plans ever, but because it is able to bring great benefits to the body in terms of health and well-being as well. For this reason, in 2010, the Mediterranean diet was declared an Intangible Heritage of Humanity by UNESCO.

The Mediterranean diet became very popular after the study conducted by doctor Ancel Keys, who compared the diets adopted by the United States, Italy, Finland, Greece, Yugoslavia, the Netherlands, and Japan.

Since then, this diet has become an eating style, but also a lifestyle followed around the world. Let’s see together what the Mediterranean diet is, how it works, its amazing benefits, and a list of key foods.

What is the Mediterranean diet?

The Mediterranean diet is a typical diet of the European and North African countries bordering the Mediterranean basin. Many scientific studies have associated this eating style with countless health benefits. The benefits associated with this diet are above all on the front of the prevention of cancer, cardiovascular diseases, and neurodegenerative diseases.

The Mediterranean diet is more of a lifestyle than a simple way of choosing foods. Rather, we can define it as a set of knowledge, social habits, and cultural traditions that have been handed down since the postwar period by all the populations bordering the Mediterranean Sea.

Basic principles and key foods of the Mediterranean diet

Here are the cornerstones and key foods typical of the Mediterranean tradition:

• Prevalence and abundance of plant-based foods.
• Use of extra virgin olive oil especially used raw and in moderate quantities, as the main source of fat.
• Moderate consumption of proteins of animal origin, with a prevalence of white meats and fish.
• Daily consumption of milk and derivatives, mainly low in fat content.
• The reduction of salt and fatty seasonings which are replaced with spices and aromatic herbs.
• Moderate intake of wine and only with meals.
• Reduced consumption of sweets, which should only be taken on special occasions.

What are the main nutritional characteristics of the Mediterranean Diet?

The Mediterranean diet provides a very balanced intake of both macro and micronutrients. The daily calorie intake is divided as follows:

• Between 45 and 60% must come from carbohydrates, especially complex ones.
• Between 10 and 12% must come from proteins.
• Between 20 and 35% must come from unsaturated fats. The percentage of saturated fat must remain below 10%.

To be more precise, this diet guarantees:

• Moderate amount of protein and mostly of vegetable origin.
• Carbohydrates with low load and low glycemic index.
• Almost complete abolition of simple sugars.
• Low amount of saturated fat.
• High intake of antioxidants.
• Low sodium intake.
• High intake of calcium, magnesium, and potassium.

Benefits of the Mediterranean diet

Over the years, numerous scientific studies have been carried out on the Mediterranean diet to demonstrate not only its validity as a dietary regimen useful for losing weight, but above all for the beneficial effects associated with this dietary lifestyle. These studies have shown that the Mediterranean diet plays an important role in the prevention of cardiovascular diseases and other diseases such as cancer, obesity, diabetes, osteoporosis, and cognitive problems.

The beneficial effects of this diet can be associated with many factors, such as the abundance of foods with a low-calorie density, which not only help maintain a healthy weight but also a high quantity of fibers, useful both in prevention and as protection against the onset of various chronic diseases.

Furthermore, this diet is characterized by a low intake of fats and a high intake of antioxidants, useful for counteracting the harmful effects of free radicals. Foods useful for this purpose are the polyphenols contained in olive oil and lycopene, a substance present in large quantities in tomatoes.

But let’s see in more detail what are the main benefits of the Mediterranean diet.

Cancer prevention

The Mediterranean Diet prevents the onset of many types of cancer, including breast, colorectal, prostate, stomach, and liver cancers. All this is due to the high content of antioxidants present in various foods which counteract cellular degeneration caused by free radicals, and the low-fat content.

In addition, the high fiber content, which by improving intestinal transit ensures that potentially dangerous substances do not remain in contact with the walls of the intestine for too long, which is one of the risk factors for colorectal cancer. There are also substances that are thought to have a specific anticancer action and are present in some vegetables. These include the glucosinolates of crucifers and the sulfur compounds in which onions are rich.

The beneficial effects on cancer prevention are also linked to the ability of the Mediterranean diet to keep the microbiota (microorganisms such as bacteria, viruses, fungi, and protozoa found throughout our body) healthy.

Prevention of cardiovascular diseases

Elements of The Mediterranean Diet, include low content of saturated fats, the abundance of unsaturated fats, such as the omega-3s of fish and dried fruit and the oleic acid of extra virgin olive oil, and the reduced consumption of salt to the advantage of spices and aromas, help to keep cholesterol and triglyceride values under control. These benefit the health of the heart and prevent diseases such as hypertension.

Prevention and treatment of Obesity

The Mediterranean diet, as we have already said, is a complete and balanced diet, and for this reason, it is ideal for those who want to lose weight or maintain their ideal weight. Not only because it is fat-free and rich in low-calorie foods, but thanks to the intake of fiber, which fosters a sense of satiety, it is perfect for regaining the right physical shape.

Prevention and treatment of Type 2 Diabetes and Insulin Resistance

The Mediterranean diet favors the consumption of foods with a low glycemic index. For this reason, following this type of diet can help stabilize blood glucose levels, protecting against the onset of Type 2 Diabetes.

It has also been shown, by various scientific studies, that this type of diet is able to reduce Insulin Resistance. Insulin Resistance is a medical condition in which the body is unable to regulate or use insulin in the best possible way, causing obesity and, as time goes by, even diabetes.

Prevention of Cognitive Decline

The Mediterranean diet also helps prevent cognitive decline, through a protective action on the Brain. A study conducted by the University of Gothenburg found that people who followed a diet based on the Mediterranean model were 20% more likely to live longer, on average two / three years compared to those who ate mainly meat and proteins.

Furthermore, many studies have shown that the Mediterranean diet helps improve memory, thus reducing cognitive decline, which often leads to the onset of brain diseases such as Alzheimer’s.

The food pyramid of the Mediterranean diet

The Mediterranean diet is also known throughout the world as a pyramid-based diet. The Mediterranean food pyramid gives indications on how to correctly combine the foods that characterize it, also suggesting the quantity and frequency of consumption.

At the base are the products to be consumed in greater quantities and, as you go up to the highest level of the pyramid, there are those to be consumed with increasing moderation.

Let’s see in more detail how the Mediterranean food pyramid is built.

Image Credit: Canva

Base of the pyramid

At the base of the pyramid, we find physical activity and the recommendation to consume organic foods, from local crops and above all in season. It is also important to drink plenty of water to ensure proper hydration. These are the assumptions that cannot be ignored if you want to adopt the lifestyle and dietary model of the Mediterranean diet.

First step

In the first step, we find pasta, bread, rice, and cereals, especially wholemeal ones. These are the main sources of carbohydrates useful for providing energy to our body. The advice is to consume a maximum of two portions a day and above all to consume them during the main meals.

Second step

In the second step of the pyramid, we find fruit and vegetables, of vital importance, as they provide vitamins, mineral salts, water, and fiber. The advice is to consume 5 portions a day, preferably in season.

Third step

In the third step, we find milk and derivatives, eggs, dried fruit, aromatic herbs, spices, and proteins. According to this diet, it is advisable to consume 2-3 portions of milk and derivatives per day, preferably low in fat. In the case of cheeses, it is better not to exceed two portions per week, especially if they are seasoned.

Olive oil, on the other hand, is the only source of fat allowed in this diet.

Eggs should be consumed in moderation, while dried fruit can be eaten daily and preferably as a snack.

As for aromatic herbs and spices, there is no limit to their use.

As for proteins, they should be consumed in moderation, and you should prefer the consumption of white meat or fish with a high content of omega-3 fats.

The consumption of red meat is recommended only once a week.

Last step

In the last step, we find products containing high amounts of sugars, which must be consumed only on rare occasions if not completely abolished.

Mistakes to avoid

Although the Mediterranean diet is a healthy and balanced diet, very often mistakes are made that should absolutely be avoided.

Here is a list of the most common mistakes that are made when embarking on a Mediterranean-type diet.

• Eating too much pasta or too much bread. The fact that the Mediterranean diet does not abolish carbohydrates does not give you permission to binge on pasta or bread. There are standard quotas to follow and, furthermore, it would be better to alternate the sources of carbohydrates. The advice is therefore to ingest the daily amount of carbohydrates alternating cereals with starches and legumes.
• Overdo the wine intake. Although the Mediterranean diet provides for the consumption of wine, red in particular, one must not however exceed it. Furthermore, scientific research has shown that actually, the consumption of wine does not bring further benefits to those who follow this diet. So as far as wine is concerned, one glass for lunch and one for dinner is more than enough.
• Very often we are mistaken in believing that proteins only come from meat and fish. The advice for a healthy and balanced diet is the balance of proteins, which must come to a lesser extent from those of animal origin and more highly from that of vegetable origin, such as legumes.

Food list

Specifically, the Mediterranean diet includes the following foods:

• White meat, in particular chicken and turkey, is preferred to red meat but is to be consumed in any case no more than twice a week.
• Whole grains that are to be replaced and preferred to refined ones.
• Fresh and dried fruit to be consumed between meals and as snacks. It is advisable to consume only one type of fruit per day, varying it over the days.
• Monounsaturated fats are found in olive oil, walnuts, almonds, and oil seeds, with a maximum limit of two teaspoons per day.
• Legumes, which are rich in proteins, carbohydrates, fibers, iron, and vitamin B, and vitamin C. The association with cereals provides the body with all the necessary proteins, so the Mediterranean diet requires daily consumption.
• Vegetables and greens as sources of fiber, vitamins, and natural antioxidants. It is recommended to consume at least two portions a day, both cooked and raw.
• Oily fish, then sardine, herring, anchovy, and mackerel, as they are rich in proteins, Omega-3, vitamin A, and vitamin D, and mineral salts, in particular calcium and phosphorus. 
• Eggs, because they are an excellent source of protein, iodine, vitamin A, vitamin B2 and vitamin D and minerals, as well as cholesterol. Therefore, it is recommended to consume them no more than twice a week.
• Yogurt and dairy products. The Mediterranean diet advises preferring yogurt because it is rich in calcium and lactic ferments, even once a day, and to consume the rest of the dairy products only occasionally.
• Red wine is rich in antioxidants and anti-inflammatories. It is recommended to consume a glass during lunch and dinner.

Meal plan example

What you find below is an example of a Mediterranean-type diet.

The meal plan consists of 3 main meals and two snacks, one mid-morning and one mid-afternoon.

The proposed meal plan serves to make you understand how to combine the various food groups throughout the day and to what extent to include them in your diet.

Day 1

BREAKFAST: 1 cup of milk, 1 slice of 1.7 oz of bread, 2 tablespoons of low-sugar jam, a fresh fruit of the season

SNACK: 7 oz of fresh fruit and 4 almonds

LUNCH: 2.4 oz of wholemeal pasta with tomato and 7 oz of mixed salad

SNACK: 5.2 oz of white Greek yogurt and 3.5 oz of strawberries

DINNER: 2.4 oz of lentil soup, 5.2 oz of salmon and a tomato salad.

Day 2

BREAKFAST: 4.2 oz of whole white yogurt and 1 oz of chopped walnuts

SNACK: 7 oz of apples

LUNCH:2.4 oz of legume soup, 1.7 oz of raw ham and 1.4 oz of wholemeal bread.

SNACK: 1 toast with ham 

DINNER: 4.2 oz of roasted chicken and 7 oz of baked potatoes

Day 3

BREAKFAST: 1 cup of partially skimmed milk, 1 oz of wholemeal rusks, 1 oz of cherry jam

SNACK: 5.2 oz of peaches

LUNCH: 3.5 oz of mozzarella and 3.5 oz of tomatoes seasoned with a tablespoon of olive oil and fresh basil and 1.7 oz of wholemeal bread

SNACK: 5.2 oz of berries

DINNER: 4.2 oz of roasted turkey breast, a green salad and 2.1 oz of wholemeal bread

Day 4

BREAKFAST: 1 cup of milk, 0.7 oz of wholemeal bread, 1 tsp of honey

SNACK: 5.2 oz of fresh seasonal fruit

LUNCH: 2.4 oz of spelled and bean soup, 7 oz of mixed grilled vegetables

SNACK: 5.2 oz of kiwis 

DINNER: 5.2 oz of fresh grilled tuna, 7 oz of cauliflower, 1.7 oz of wholemeal bread

Day 5

BREAKFAST: 5.2 oz of white Greek yogurt and 1 glass of fresh orange juice

SNACK: 1.4 oz of mixed dried fruit

LUNCH: 1 salad of potatoes, tomatoes, and green beans and 5.2 oz of baked mackerel

SNACK: 5.2 oz of apples

DINNER: 3.5 oz of wholemeal pasta with tomato, 3.5 oz of grilled beef, 7 oz of grilled zucchinis

Day 6

BREAKFAST: 1 glass of strawberry smoothie and 1 slice of homemade wholemeal pie

SNACK: 5.2 oz of apricots

LUNCH: 5.2 oz of cream of broccoli and 3.5 oz of salmon 

SNACK: 5.2 oz of Greek yogurt and 0.7 oz of almonds

DINNER: 5.2 oz of perch with baked vegetables and 1.7 oz of wholemeal bread

Day 7

BREAKFAST: 1 cup of milk, 2 wholemeal rusks, 2 tablespoons of orange marmalade

SNACK: 5.2 oz of strawberries

LUNCH: 5.2 oz of grilled trout, 7 oz of grilled vegetables 1.7 oz of wholemeal bread

SNACK: 5.2 oz  of blueberries

DINNER: 1 pizza

Featured Image Credit: Photo by Iina Luoto (Pexels)

References 

1. The Mediterranean Diet and Cardiovascular Health, Miguel A Martínez-González, Alfredo Gea, Miguel Ruiz-Canela : https://pubmed.ncbi.nlm.nih.gov/30817261/
2. Mediterranean Diet Reduces Atherosclerosis Progression in Coronary Heart Disease: An Analysis of the CORDIOPREV Randomized Controlled Trial: https://pubmed.ncbi.nlm.nih.gov/34372670/
3. Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468821/
4. Mediterranean Diet, Alzheimer Disease Biomarkers and Brain Atrophy in Old Age: https://pubmed.ncbi.nlm.nih.gov/33952652/
5. The Impact of the Mediterranean Diet on the Cognitive Functioning of Healthy Older Adults: A Systematic Review and Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/28710144/
6. https://www.maelstrom-research.org/study/h-70