What these regions also had in common: People in Greece, Italy, and other Mediterranean countries consume diets that are rich in predominantly plant-based foods. The core foods include whole grains, fruits, vegetables, beans, legumes, nuts, seeds, herbs, spices, and healthy fats such as extra virgin olive oil. Moderate amounts of lean proteins (such as fish, seafood, and poultry) are encouraged, as are eggs, dairy products such as yogurt, and wine (red wine, in particular, with meals). By contrast, red meats and sweets are meant to be consumed less often. Over time, this healthy eating pattern came to be known as the Mediterranean diet.
“It’s a balanced diet—the principles are simple, and it’s not exclusionary, which is something a lot of people appreciate,” says Keith Ayoob, a dietitian in New York City and an associate professor emeritus of pediatrics at the Albert Einstein College of Medicine.
Indeed, this healthy eating pattern is inherently flexible. “The Mediterranean diet contains healthy elements from all food groups—whole grains, which are complex carbs, healthy fats such as olive oil and omega-3 fatty acids, and lean protein,” notes Nieca Goldberg, a cardiologist, and associate professor of medicine at the NYU Grossman School of Medicine. “There’s something for everyone in the diet.”