The basics: The Mediterranean diet focuses on fruits, vegetables, beans, nuts, and seeds, along with grains, potatoes, and lean meats such as fish and some poultry. It limits sweets, red meat, and dairy products. Olive oil is the main source of fat.
Fully embracing the lifestyle aspect of a sustainable eating plan, the Mediterranean diet also encourages regular physical activity and taking time to enjoy meals with loved ones.
The benefits: Following this eating pattern can reduce your risk of heart disease, diabetes, Parkinson’s disease, some cancers, and cognitive decline. The wide variety of foods you’re encouraged to eat makes this plan easier to maintain.
Cause for concern: The risk of a vitamin D deficiency is a potential drawback if you don’t supplement when you cut back dairy; you can ask your doctor to check your blood levels. And certain foods, such as fresh berries, fish, or nuts, can be difficult to find or afford – though using frozen fruits and buying nuts in bulk can help.
The bottom line: The Mediterranean diet is one of the healthiest – and best-studied – eating patterns to follow for patients of any age or health status. You can score yourself to see how your current diet patterns match the Mediterranean diet and make adjustments as necessary on your journey to living longer and healthier.
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