If you’re interested in healthy eating, chances are you’ve at least heard of the Mediterranean Diet. Long beloved by health experts and practitioners alike, this eating pattern is all about nutrient-rich whole foods with a coastal vibe. And there’s serious science to back it up. Here’s what to know about how and why midlife women should try the Mediterranean Diet.
What Is the Mediterranean Diet?
The Mediterranean Diet is a style of eating that takes inspiration from the cuisines of countries on the coast of the Mediterranean Sea like Greece, Italy, Spain and Turkey.
“Rather than a restrictive regimen, it emphasizes what to eat—fresh, seasonal produce, whole grains, heart-healthy fats and mostly plant-based foods—while encouraging mindful eating, social meals and sustainable choices,” Tara Schmidt, the lead dietitian at the Mayo Clinic Diet, tells Flow Space.
Think: salads with cucumbers, tomatoes and feta; grilled fish with a side of vegetables and whole grains; a bowl of full-fat Greek yogurt topped with fresh berries.
Compared to other diets, this one focuses on addition more than restriction; rather than emphasizing cutting calories or weight loss, this method of eating focuses on overall health and nutrient density. As a result, it’s highly customizable.
There’s also a positive lifestyle component to this method of eating, Schmidt says, that encourages longevity-promoting behaviors like eating together.
Key Nutrients and Foods in the Mediterranean Diet
Although the diet takes inspiration from countries with a variety of cuisines, there are some key themes to keep in mind. “There is an emphasis on plant-based, whole foods like fruits, vegetables, whole grains, nuts, seeds and beans in their natural form,” says Schmidt.
Olive oil is the primary cooking oil, and fresh herbs and spices are used for flavor. Instead of red meat, reach for fish, beans or poultry. Dairy includes a moderate amount of natural yogurt and cheese. Drinks like water, tea and coffee are included along with a little red wine on occasion. The main foods and ingredients included:
Proteins: Chicken, fatty fish (salmon, tuna, anchovies, sardines, trout), lean fish (haddock, cod, hake, whitefish), shellfish (shrimp, crab, scallops, clams, mussels, oysters)
Grains: Whole-grain bread and pasta, wild rice, couscous, farro, bulgur, quinoa, durum, oats
Vegetables: Cucumbers, zucchini, bell peppers, cruciferous veggies (broccoli, Brussels sprouts, cabbage, kale, cauliflower), leafy greens (lettuce, arugula, spinach), beets, artichokes, carrots, squash, potatoes, radishes
Fruits: Apples, melons (watermelon, cantaloupe, honeydew), oranges, clementines, stone fruits (peaches, nectarines, plums, apricots), cherries, figs, grapefruit, dates, pomegranates and berries (strawberries, blueberries, raspberries)
Legumes, nuts and seeds: Lentils, chickpeas, beans (cannellini, gigantes, navy, fava, kidney) walnuts, pistachios, almonds, hazelnuts, sunflower seeds and sesame seeds
As for what the plan doesn’t include? The plan doesn’t include highly processed foods or those with lots of sugar or refined grains, says Helen Tieu, a registered dietitian and founder of Diet Redefined. It also doesn’t include trans or saturated fats. Red meat is eaten sparingly, says Schmidt, and processed meats, like deli meats, aren’t included.
Health Benefits of the Mediterranean Diet
Perhaps the most-studied diet in the world, the Mediterranean Diet’s health benefits are backed by decades of research and have been attributed to increased longevity.
“Long-term adherence to this lifestyle has been associated with a broad range of health benefits, including reduced risk of heart disease, improved blood pressure and cholesterol levels, lower incidence of type 2 diabetes and metabolic syndrome and protection against certain cancers,” explains Schmidt.
Yvette Hill, a registered dietitian nutritionist, says the reason for all these benefits has to do with the key nutrients present in the included foods. For example, the fruits and vegetables are rich in vitamins, minerals and antioxidants that are key to fighting inflammation and supporting bodily functions. Healthy monounsaturated fats help with this, too. Plus, the eating plan provides lots of gut-friendly fiber.
Studies also show that the Mediterranean Diet has cognitive benefits. It’s the basis of the MIND Diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay, an eating pattern designed to support brain health and to reduce the chances of age-related cognitive decline.
This plan includes elements of the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean Diets and emphasizes nutrients and ingredients, while recommending plenty of vegetables, fruits, nuts, fish and whole grains.
How To Try the Mediterranean Diet
To try the Mediterranean Diet, simply start incorporating these ingredients into your meal plans. Here are some ideas from Schmidt, Tieu and Hill to get started.
Breakfast: Bowl of Greek yogurt or overnight oats with berries, chopped nuts and chia seeds; whole grain toast topped with avocado and tomatoes.
Snacks: Fresh vegetables like carrots with hummus; piece of fruit; handful of nuts.
Lunch: Lentil or bean salad with olive oil-based dressing; salad topped with salmon and vegetables; whole-grain pasta salad with black beans; lentil vegetable soup with a side of whole grain toast.
Dinner: Roasted or grilled fish with wild or brown rice and vegetables; stir-fried shrimp with vegetables and brown rice.
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