“Baking, grilling, steaming, and boiling are preferred over pan frying or deep frying, for instance.” Talk with your doctor about how to make your health journey more delicious, sustainable and powerful, one meal at a time. With so many diet trends, from keto to carnivore to anti-inflammatory plans, it can be hard to know which one is right for you. The Mediterranean diet stands out because it focuses on balance, variety and long-term sustainability rather than extreme restrictions or quick fixes.
Mediterranean Diet Recipes From the Med-South Cookbook
The dietary pattern doesn’t always match local flavors and food preferences, but researchers at the University of North Carolina are working to change that. UNC faculty developed a spin on the Mediterranean diet known as the Med-South diet — a program that follows the patterns of the Mediterranean diet and incorporates a Southern twist. The diet is part of a lifestyle program that is undergoing clinical trials to determine whether it can be effective for long-term weight loss and understand how health centers can effectively deliver the program to patients in need. By emphasizing fresh, whole foods and healthy fats, this way of eating can help you maintain a healthy weight, reduce your risk of chronic diseases and boost your energy levels.
Tips for making a Mediterranean diet meal plan
The idea of the Mediterranean diet meal plan is for it to be flexible, varied and real-food-based. When you hear “Mediterranean diet,” you might picture sunlit seaside meals in Greece filled with ripe tomatoes, golden olive oil and freshly caught fish. While that image captures some of the spirit, the Mediterranean diet is more than just a style of cooking. Social interactions are one of the social determinants of health, so when community health workers can build relationships with patients who are trying to make dietary changes and lifestyle changes, it can improve clients’ outcomes. The Med-South program has been well received by patients who have adopted it and has proven to effectively reduce blood pressure and improve short-term weight loss.
Who can benefit from the Mediterranean diet?
You might wonder why a diet focused on vegetables, whole grains and healthy fats can have such a big impact on your health. The Mediterranean diet works by shifting your eating pattern toward foods that naturally support your body’s balance and reduce stress on your system. Adopting healthier eating habits, such as a Mediterranean diet pattern, is one of the ways people can reduce their risk for developing these chronic conditions. Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious.
- The Mediterranean diet stands out because it focuses on balance, variety and long-term sustainability rather than extreme restrictions or quick fixes.
- “The benefit to [these populations] of modest weight loss and adopting a Mediterranean dietary pattern is really great,” Samuel-Hodge said.
- Unlike the trendy diets that gain popularity as ways to quickly lose weight, the Mediterranean diet offers advantages beyond weight loss.
- Adopting a Mediterranean eating pattern can sound overwhelming, especially if your busy lifestyle makes it hard to prepare fresh food.
- We aim to keep the plan simple by repeating breakfast and lunch options, occasionally using leftovers for dinner and choosing Mediterranean diet recipes that don’t have super-long ingredient lists or a ton of steps.
- By focusing on small, sustainable steps, you’ll find it easier to build habits you can stick with long term.
Produce
Learn more about A.D.A.M.’s editorial policy, editorial process, and privacy policy. As with any plan, it’s important to monitor your body’s response and work with your care team to adjust portion sizes and carbohydrate timing as needed. Below, we break down what’s encouraged and what’s best kept to a minimum, so you can confidently plan your meals and grocery reviews on unimeal trips. With your support, Houston Methodist provides exceptional research, education and care that is truly leading medicine.
What are the health benefits of the Mediterranean diet?
Part of developing the Med-South program involved cataloging nearby resources related to eating, physical activity, medication assistance and other wellness resources that could help support behavior changes. Have community health workers deliver the program to improve accountability and lower cost. “There are all of these benefits, and if you look at all the chronic conditions that really plague the U.S. population, diet is one of the risk factors that can be modified,” Samuel-Hodge said. “A Mediterranean lifestyle also emphasizes certain cooking methods over others,” adds Obeid.
Is the Mediterranean diet suitable for people living with diabetes?
U.S. News & World Report has named it the best overall diet for six years in a row. It’s also tied as the best diet for bone and joint health and the best family-friendly diet. Even herbs, spices and lemon juice play a role, adding flavor without adding excess salt or sugar, and many of these ingredients contain compounds that fight inflammation. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
Heart-Healthy Hush Puppies
However, some anti-inflammatory diets may put additional emphasis on avoiding certain triggers depending on individual conditions, which the Mediterranean diet typically does not. Samuel-Hodge said she has noticed other benefits beyond weight loss and improved health from the lifestyle changes. The Mediterranean diet stands out as a sustainable, evidence-based and heart-friendly way of eating. Whether you’re just getting started or refining your eating habits, it offers a wonderful combination of flexibility and flavor. The carnivore diet is mostly animal-based (meats, fish, eggs) with zero or near-zero plants, which contrasts with Mediterranean eating, which is plant-forward. The carnivore diet lacks many beneficial fibers, phytonutrients and antioxidants that are central to Mediterranean-style benefits.
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We aim to keep the plan simple by repeating breakfast and lunch options, occasionally using leftovers for dinner and choosing Mediterranean diet recipes that don’t have super-long ingredient lists or a ton of steps. If /unimeal you are living with prediabetes, type 2 diabetes (consult your doctor first), heart disease or are simply looking to improve your health or follow the Mediterranean diet, this plan can be beneficial for you. The Mediterranean “diet” is an incredibly delicious and healthful way of eating that people in the Mediterranean region have enjoyed for centuries.
Day Mediterranean Diet Meal Plan for Beginners, Created by a Dietitian
It’s not a fad diet or a restrictive formula that requires you to count calories or avoid entire food groups. Instead, it’s a lifestyle emphasizing whole, less-processed nutrient-dense foods, fresh vegetables and fruits, lean protein sources, healthy fats and whole grains. The Mediterranean diet emphasizes simple, wholesome foods you can find in your local grocery store, making it both practical and enjoyable. Whether your goal is to support your heart health, manage your blood sugar or simply bring more flavor and variety to your meals, this approach offers a more sustainable path to healthier eating.