Diet Style: Mediterranean Diet

Mediterranean diet is a traditional culinary habit of countries bordering the Mediterranean Sea, particularly Greece, Italy, and Spain, during the mid-20th century. The diet first gained global attention because researchers noticed that people in the Mediterranean region had remarkably lower rates of heart disease than that in the U.S. and northern Europe. More-recent studies found the Mediterranean diet is associated with lower risk factors for heart disease, such as high cholesterol and high blood pressure. Mediterranean diet is one of the healthy eating plans that American nutrition experts recommend and the World Health Organization recognizes.

• Plant-Based Foods as Foundation:
  - Vegetables and fruits
  - Whole grains (oats, brown rice, whole-wheat bread)
  - Beans, lentils, and chickpeas
  - Nuts and seeds
  
• Healthy Fats:
  - Extra virgin olive oil
  - Avocados
  
• Lean Proteins:
  - Fish and seafood, especially fatty fish like salmon and sardines
  - Moderate amounts of dairy products especially fermented such as Greek yogurt and cheese
  - Moderate amounts of poultry and eggs
  
• Flavor with Herbs:
  - Less salt and use fresh herbs, garlic, onions, and spices
  
• Limited amounts of:
  - Red meat
  - Refined grains
  
• Very Limited:
  - Processed foods
  - Sugary drinks and sweets
  

The Mediterranean diet's main goals are to promote long-term health, prevent chronic disease, and support healthy aging through a balanced eating pattern.

The Mediterranean diet focuses on whole and minimally processed foods from nature that provide fiber, healthy fats, vitamins, minerals, and antioxidants. Instead of giving strict rules or finding a few superfoods, it recommends how regularly a certain types of foods you should eat, and it also emphasizes variety.

1. Everyday Foods - The Foundation of the Mediterranean diet

• Vegetables: Eat variety of vegetables because different colors provide different nutrients.
  - Leafy greens: spinach, kale, arugula, romaine
  - Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts
  - Tomatoes, bell peppers, cucumbers, zucchini, eggplant
  - Carrots, onions, garlic, mushrooms
  - Sweet potatoes and squash (in moderation as starches)
  Health benefits: high in fiber and antioxidants, help reduce inflammation, support heart, gut, and overall health.
  
• Fruits: Eat variety of whole fruits (not fruit juices). Best choices are:
  - Berries (blueberries, strawberries, raspberries)
  - Citrus fruits (oranges, lemons, grapefruit)
  - Apples, pears, peaches, plums
  - Grapes, pomegranates, figs
  - Bananas and melons in moderation
  Health benefits: different fruits contain different vitamins, minerals, fiber, and plant compounds (antioxidants, polyphenols, and other phytochemicals). They are good for brain and heart health, immune function, collagen production, digestion and gut health, cholesterol management, prevent some cancers.
  
• Extra Virgin Olive Oil (EVOO): It is rich in monounsaturated fats and antioxidants, which are associated with better cardiovascular health. Use it as your primary cooking oil and drizzle it raw over salads, soups, and finished dishes. The other healthy fats sources include fatty fishes, avocados, nuts and seeds, and olives.
  
• Whole Grains: Choose grains in their natural or minimally processed form. Best choices are:
  - Oats
  - Brown rice
  - Quinoa
  - Barley
  - Farro and bulgur
  - Whole-wheat bread and pasta
  Health benefits: They provide more fiber, vitamins, and slower-digesting carbohydrates than refined grains like white bread or white rice.
  
• Fermented Dairy: Consumed in moderate portions, choose gut-friendly options. Best choices are:
  - Unsweetened plain Greek yogurt, especially the ones with live and active cultures.
  - Feta, mozzarella, parmesan, and other cheeses in moderate amounts
  - Kefir drink
  Health benefits: They support gut health with live and active cultures (probiotics). They contain high-quality protein. They are rich in calcium and phosphorus which are good for the bone health. Additionally the fermentation process make some nutrients easier for the body to absorb.
  

2. Most of Days Foods - Intake most of days in a week

• Legumes and Beans: Best choices are:
  - Chickpeas
  - Lentils (green, red, brown)
  - Black beans, kidney beans, white beans, cannellini beans
  - Split peas
  Health benefits: They are excellent sources of plant protein. They may help with cholesterol and blood sugar control. They are also high in fiber.
  
• Nuts and Seeds: They are nutrient-dense foods. Best choices are:
  - Walnuts (highly valued for their healthy fats)
  - Almonds
  - Pistachios
  - Hazelnuts
  - Chia seeds, flaxseeds, sesame seeds
  Health benefits: They contain healthy fats, protein, fiber, magnesium and other minerals.
  

3. Often Foods - Intake 3 times per week

• Fatty Fish & Seafood: prefer fatty fish rich in heart-healthy omega-3 fatty acids. Best choices are:
  - Salmon
  - Sardines
  - Mackerel
  - Trout
  - Tuna (moderation for larger species due to mercury)
  - Shrimp, mussels, clams, and other seafood
  Health benefits: Omega-3 fatty acids support heart and brain health. They are good sources of high-quality protein.
  
• Eggs:
  Health benefits: Eggs are one of the most nutritious foods, and they are relatively inexpensive and versatile. Egg is an excellent source of high-quality protein, contains all nine essential amino acids. Eggs are one of the richest dietary sources of choline that are good for brain development, memory, and learning. Lutein and zeaxanthin contained in the egg yolk are good for eye health. Eggs are very rich in vitamins and minerals in general.
  

4. Moderate Intake Foods - Intake 1-2 times per week

• Chicken and turkey: Choose lean and minimally processed options. Portion size is usually small, such as 4–5 ounces (115–140 g) of cooked skinless chicken breast meat.
  Health benefits: Skinless poultry meats provide high-quality complete protein with very little carbohydrate and relatively little saturated fat. They are rich in B Vitamins which are beneficial for food metabolism, nerve function, and brain function. Chicken is a good source of selenium which helps immune function and thyroid function.