The Mediterranean region is known for its sea and abundance in nutrient-dense foods. The regions healthy fats, flavorful vegetables, and lean proteins cause it to be known as the healthiest region in the world. The benefits that come from following such a diet include prevention of heart disease, improvement in cholesterol, and increased longevity. Most of the time when we hear “grains” we think carbohydrates and run for the hills. No running here, the Mediterranean’s use grains in their full, beautiful nutrient-dense form. Grains such as wheat, oat, rice, rye, barley, quinoa, and faro are such grains that provide vitamins, minerals, and fiber.  In fact, the diet’s distinguishing trait is that it consists mainly of minimally processed foods throughout the diet. Doing so, the diet truly focuses on a healthy lifestyle rather than a diet plan. Trying to copy their lifestyle, certain components of their approach were shown to be distinguishing factors to their health-benefiting lifestyle. The Mediterranean diet provides vegetables, grains, fruits at most, if not all, meals. Instead of relying heavily on salt to spice up foods, the region uses herbs and spices in abundance, adding a variety of aromas and flavor to dishes. Meats have a place at meal times, but in moderation, with the focus mainly on the assortment of vegetables or plant-based proteins. Use of beans, legumes, and eggs are included regularly. In addition, fish and shellfish are used in abundance and consumed frequently, providing essential omega-3’s to the diet. Overall, the diet leads by example in portion control and mindful eating. Each meal is made for enjoyment and leisure among friends and family. They take away the stress of following a restrictive diet with rigid regulations and promote a peace of mind with less is more.

To health and happiness,


resources as follows: The Mediterranean Diet — A Practical Guide to Shopping, Menu Ideas, and Recipes By Sharon Palmer, RD Today’s Dietitian Vol. 14 No. 5 P. 30