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Home » Nutrition

Published: May 10, 2019 · Modified: May 4, 2020 by Libby Bloom · This post may contain affiliate links · Leave a Comment · 511 words. · About 3 minutes to read this article.

The Basics of the Mediterranean Diet Pattern

The Mediterranean way of eating has been extensively studied and remains one of the top diets for positive heart health.

Mediterranean diet pattern

I generally don’t like to use the word “diet”, because it’s often associated with short-term, extreme and restrictive eating patterns. Diet, in the traditional sense of the word—and how I mean it—just means a way of eating.

Overall, the Mediterranean diet incorporates the basics of healthy eating, with an extra splash or two of olive oil. This diet pattern is based on the traditional eating habits of people living near the Mediterranean Sea.

Mediterranean Diet Pattern Basics

Though the specific patterns can vary from by country, a few basics are shared across many countries throughout this region, such as:

  • Plant-focused – lots of plant foods like fruits, vegetables, nuts, seeds, beans, and whole grains
  • Season foods with herbs and spices, rather than salt or butter
  • Swap out animal-based fats for plant-based fats which are higher in monounsaturated fats (i.e. olive oil instead of butter, avocado instead of cheese)
    • Check out our lowdown on fats for deeper dive into some of the different kinds of fats
  • Replace red meats with plant-based proteins like beans and nuts
  • Consume cold water fatty fish like salmon, tuna, herring, mackerel and anchovies
  • Drink red wine in moderation (optional)

Other key elements of this diet include the lifestyle components, such as getting plenty of exercise, enjoying meals with family/friends and drinking alcohol in moderation.

Mediterranean diet pattern

Why is Mediterranean cuisine so beneficial?

The Mediterranean diet pattern has been associated with many health benefits including:

  • Reducing heart disease risk
  • Lowering bad cholesterol—oxidized LDL or low density lipoprotein
  • Improving symptoms of rheumatoid arthritis
  • Reducing the risk of Alzheimer’s disease and Parkinson’s disease
  • Decreasing the risk of cancer as well as other age-related health conditions

The Mediterranean diet pattern is by no means a miracle diet. But the eating patterns associated with this diet can be an enjoyable and nutritious way to reduce your risk of heart disease. Now that’s some great multi-tasking!

Mediterranean diet pattern

Tips to get started with the Mediterranean diet pattern

Try some of these easy tips to start incorporating the Mediterranean Diet principles into your diet:

  • Sauté in olive oil instead of butter and use low heat
  • Choose whole grains (brown rice, oats, barley, millet, etc.) over refined grains (white rice, refined flour, regular pasta, etc.)
  • Center meals around vegetables, adding meat as a flavor enhancer or garnish
  • Choose fruits and vegetables for snacks instead of highly-processed snack foods
  • Flavor foods with herbs, spices, lemon, garlic and onion, rather than salt
Mediterranean diet pattern

Start small, it’s not about being perfect

Begin by incorporating more Mediterranean-style dishes into your diet. These simple changes can help you cook up fresh meal ideas that are great for your health.

In The Crooked Carrot household, we don’t eat a strict Mediterranean diet, but we do incorporate many of the principles from this way of eating. We enjoy a varied, plant-forward diet, while not worrying about following any specific “diet” pattern. It’s simple really, we just eat lots and lots of vegetables.

Try some Mediterranean meals for yourself, like our One-Pot Mediterranean Pasta, Mediterranean Naan Pizza, or One-skillet Mediterranean Lemon Orzo.

  • Mediterranean naan pizza
  • one pot Mediterranean pasta
« Jicama Kale Salad with Citrus
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About Libby

Welcome! I'm Libby, Registered Dietitian Nutritionist, photographer & co-adventurer with my husband Dalton. We love all things outdoors, making a mess in the kitchen, and exploring the adventure of life! Read more ↠

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Hey, I'm Libby!

Hi, I'm Libby! Registered Dietitian Nutritionist and Certified Intuitive Eating Counselor. I help people find food freedom, learn to nourish and reconnect with their bodies so they can live a fuller life.

About Libby

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The Crooked Carrot sits on the traditional lands of the Diné Bikéyah (Navajo), Núu-agha-tʉvʉ-pʉ̱ (Ute), and Pueblos people, both past and present, now called Durango, Colorado. I acknowledge the wounds of the past in hopes of being able to heal for a better tomorrow.


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