Mediterranean Diet Tips

A timeless diet that fuels lifelong health

The Mediterranean diet is more than a list of foods – it's a healthy lifestyle. Many people talk about this popular, easy to follow diet, but how does it contribute to a family-friendly eating pattern? Some might say the food can make everyday meals feel like a vacation. 

A picture of foods from the Mediterranean diet. The picture has flavorful foods like fish, greens, seeds, nuts and more.

What is the Mediterranean Diet?

According to National Library of Medicine, the Mediterranean diet is rooted in the traditional cuisines of countries along the Mediterranean Sea. It emphasizes plant-based foods, healthy fats and balanced meals while limiting highly processed items.  

Rather than focusing on strict formulas, the Mediterranean diet works because of an overall balance of nutrients and foods, rather than one superfood.

Dr. Michelle Johnson, R.D. Registered Dietitian, ETSU Health Pediatrics

 


EatingWell shares that the diet consists of fish and poultry over red meat and an overall balance of nutrients and variety in foods. The Mediterranean diet typically includes: 

  • Fruits and vegetables
  • Whole grains and beans
  • Nuts and seeds
  • Fish and seafood
  • Extra virgin olive oil
  • Modest amounts of chicken, eggs, cheese and yogurt

Diet Health Benefits

The Mediterranean diet is a healthy, family-friendly eating pattern that emphasizes whole, natural ingredients while limiting processed foods. Its simplicity makes it easy to get children of all ages involved in the kitchen.

Younger kids can make their own trail mix with whole-grain cereal, dried fruit and nuts rich in healthy fats, such as almonds or pine nuts. Older children can help with simple dishes, from chopping vegetables for a salad to preparing spreads like hummus or tzatziki.

For a healthier dessert, try swapping sugary treats for fresh fruit with a dollop of whipped cream. Involving children in meal preparation not only builds cooking skills but also reinforces lifelong habits of nutritious eating.

According to Healthline, here are eight ways the Mediterranean diet can help your overall health: 

  • Better sleep
  • Reduce inflammation 
  • Increase lifespan
  • Lower risk of heart diesease, especially in women
  • Reduces dementia risk
  • Lowers prostate cancer
  • May benefit vision as you age
  • Boost mental health
A woman laying bed with an eye mask over her eyes, after getting good sleep.

Where Lifestyle Medicine Comes In

According to the American College of Lifestyle Medicine,Lifestyle Medicine is a medical specialty that uses therapeutic lifestyle interventions to treat chronic conditions, including cardiovascular diseases, type 2 diabetes and obesity. Following the Mediterranean diet fits seamlessly into the principles of Lifestyle Medicine, which not only improves physical health through nutritious foods, but also supports social connection, stress reduction and physical activity.

Not getting enough fruits, vegetables, healthy fats and whole grains is common in many American diets. The Mediterranean diet offers a flavorful, sustainable way to increase nutrient dense foods, making it a healthy choice you can stick with for life.  

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