Mediterranean Diet 101
The Mediterranean diet is considered one of the healthiest ways to eat - but unlike many “diets,” it isn’t about restriction. Instead, it’s a flexible eating pattern inspired by traditional Mediterranean food and lifestyle habits, and it emphasizes whole, minimally processed foods.
The diet gained widespread attention in the 1950s when scientist Ancel Keys studied the relationship between diet and heart disease. He observed that people in small, lower-income towns in southern Italy had better health outcomes than wealthy New Yorkers. His research helped shape what we now call the Mediterranean diet.
Today, it’s one of the most researched and widely recommended eating patterns for long-term health. Studies link it to lower rates of cardiovascular disease, cancer, neurodegenerative diseases like Parkinson’s and Alzheimer’s, and overall mortality.
What is the Mediterranean Diet?
The Mediterranean diet is a whole-food, plant-forward approach that emphasizes:
Fresh, colorful vegetables and fruits
Beans, lentils and nuts
Whole grains like brown rice, quinoa and whole wheat bread
Fish multiple times per week
Olive oil as the primary fat
Occasional yogurt, natural cheese, eggs and poultry
Little to no red meat
Minimal sweets and sugary drinks
It’s also associated with healthy lifestyle habits, including regular movement, shared meals, and social connection.
Why the Mediterranean Diet is So Good for You
The Mediterranean diet supports health in many ways at once. It’s naturally rich in healthy fats (olive oil, nuts, fish), fiber (beans, vegetables, whole grains) and antioxidants (colorful fruits and vegetables).
At the same time, it limits foods associated with poorer long-term health, like processed meats, refined carbs, excess sodium and added sugars.
A large meta-analysis published in The British Medical Journal followed more than 1.5 million people for up to 18 years and found that greater adherence to the Mediterranean diet was associated with lower overall mortality, reduced cardiovascular deaths, and lower risk of cancer, Parkinson’s, and Alzheimer’s disease.
How to Start
If you’d like to follow a Mediterranean-style eating pattern, here are a few simple ways to get started:
Add one extra fruit or vegetable each day
Swap white bread or rice for whole-grain versions
Cook with olive oil instead of butter
Aim for fish once a week, and build from there
Try a bean-based meal once a week (lentil soup, chickpea salad, black bean bowls)
At Easyfeast, we love the Mediterranean diet because it aligns with what we care about most: food that’s nourishing and satisfying for busy, health-conscious households.
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