Mediterranean Diet: Expert Advice On How To Follow The Healthiest Diet Of The Year (2024)

Unlike countless fad diets with little research or evidence behind their purported health benefits and results, years of clinical and scientific research support the health promoting and heart-protective effects of the Mediterranean diet. In fact, the diet holds the top spot on Forbes Health’s best diets ranking, which rates 19 diets across six metrics, including safety, heart health and ease of use.

The term “Mediterranean diet” was first introduced in the 1950s in the Seven Countries Study, which identified a connection between local styles of eating in Greece and Italy with lower rates of coronary heart disease. The Mediterranean way of eating is not a rigid or restrictive diet but rather inspired by foods from the Mediterranean region, such as fresh fruits and vegetables, whole grains, nuts, legumes and healthy fats like those found in olive oil. Moderate amounts of fish and poultry take center stage in the Mediterranean diet, while red meat and highly processed foods are limited. Red wine and dairy products are included in moderation as well.

FEATURED PARTNER OFFER

Partner Offers feature brands who paid Forbes Health to appear at the top of our list. While this may influence where their products or services appear on our site, it in no way affects our ratings, which are based on thorough research, solid methodologies and expert advice. Our partners cannot pay us to guarantee favorable reviews of their products or services

Mayo Clinic Diet Plan

• Personalized Mayo Clinic-approved meal plans and recipes
• Habit Optimizer to swap unhealthy habits for healthy ones
• Meal plan options such as Keto, Higher Protein, Vegetarian and Mediterranean
• Guidance on topics like behavior change, nutrition, sleep and stress management
• Practical at-home workouts, no equipment required

Take Assessment

On Mayo Clinic Diet's Website

See Also

What goes into a Mediterranean diet, and how to get startedThe Mediterranean Diet: What is it and How to Follow It | The Mediterranean Dish

The Mediterranean diet is suitable for all ages as well as for pregnant people, says Toby Amidor, a registered dietitian, nutrition expert, author and Forbes Health Advisory Board member based in New York City. However, people who are pregnant or breastfeeding should be cautious about the type and amount of fish they eat due to potentially high levels of mercury, according to the U.S. Food and Drug Administration (FDA).

“The best thing anyone can do to make this diet sustainable is stop thinking of it as a diet,” adds Keri Gans, a registered dietitian nutritionist, author and Forbes Health Advisory Board member based in New York City. “Basically it’s a healthy eating style that also needs to be incorporated with daily physical activity, decreased stress and adequate sleep.”

To remain compliant and create lasting change, Gans recommends making small, manageable shifts to your diet to start. For example, if you’re eating red meat three evenings a week, start by swapping one of those meals for fish, she suggests.

“I recommend looking at your own diet and seeing where swaps can be made to make your diet higher in fruits, vegetables and fish,” adds Amidor. “Look at places where you can cut down on salt and use herbs and spices instead.”

Breakfast Ideas

To begin your day, Amidor recommends what she calls a Mediterranean breakfast bowl, which includes the following ingredients:

• One hard-boiled egg
• One slice of cheese
• Half a large whole-wheat pita
• 1/4 cup of hummus
• Cucumbers
• Tomatoes

Gans suggests a take on avocado toast, using the following foods:

• Two slices of 100% whole-grain bread
• Sliced avocado
• Sliced tomato

She suggests topping the toast with two poached eggs and washing it all down with a6-ounce glass of 100% pure orange juice and/or a cup of coffee with limited added sugar and fat.

Lunch Ideas

For a nourishing midday meal, Gans recommends a salad with a base of mixed greens, topped with the following:

• Tomatoes
• Red onions
• Cucumbers
• Chickpeas
• Grilled chicken
• Olive oil
• Balsamic vinegar

Dinner

There’s no need to eliminate pasta on this diet. In fact, Gans’ go-to Mediterranean diet dinner recommendation is a pasta dish tossed with vegetables and protein:

• 1 cup of pasta
• Sautéed spinach
• Chopped garlic
• Grilled shrimp

Snack and Dessert

To refuel between meals, Gans recommends pairing a small apple with about an ounce of almonds. When it comes to dessert, the Mediterranean diet doesn’t restrict sweet treats following a meal. Gans recommends 1 cup of strawberries topped with a heaping dollop of whipped cream to satisfy a sweet tooth after lunch or dinner.When it’s in season, Amidor suggests a citrusy dessert of .5 cup of lemon sorbet topped with fresh mint.

The Mediterranean Diet Shopping List

As you head to the grocery store with the above meals in mind, consider adding some expert-recommended Mediterranean diet pantry staples:

• Olive oil
• Eggs
• Nuts, such as almonds or walnuts
• Salmon or canned sardines
• Avocados
• Canned or dried beans, such as chickpeas, cannellini beans and red beans
• Fresh fruit, such as berries, apples, lemons and oranges
• Fresh vegetables, such as broccoli and lettuce
• Whole grains like barley and farro
• Greek yogurt

“As with any diet a person must still adhere to their own food allergies or intolerances,” advises Gans. “For example, if a person has Celiac disease, then those foods in the Mediterranean diet, such as 100% whole grains, need to [be] substituted with gluten-free options.”