{"id":16791,"date":"2019-11-25T19:31:04","date_gmt":"2019-11-25T19:31:04","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=16791"},"modified":"2019-12-02T19:05:45","modified_gmt":"2019-12-02T19:05:45","slug":"what-is-the-mediterranean-diet","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/what-is-the-mediterranean-diet\/","title":{"rendered":"What Is the Mediterranean Diet Exactly? An RD Advises"},"content":{"rendered":"Sure, it’s trending everywhere\u2014but what is the Mediterranean diet exactly? Jessica Bippen, MS, RD<\/a>, provides answers.<\/em>\r\n\r\nMost diet trends<\/a>\u00a0come and go. They\u2019re full of restrictions, put pressure on your social life, and are typically hard to follow for more than a few weeks\u2014and that\u2019s if you even get that far! But what if there were a sustainable diet that focuses on creating a healthy lifestyle with delicious food, and even red wine? Luckily, the Mediterranean diet is exactly that.\r\n

What Is the Mediterranean Diet?<\/h2>\r\nDespite being ranked as the best diet to follow in 2019, the Mediterranean diet isn\u2019t new. The trend actually dates back to the 1960s, when researchers found that coronary heart disease caused fewer deaths in countries along the Mediterranean Sea\u2014like Italy and Greece\u2014than in the US and Northern Europe. This discovery sparked extensive research<\/a> on the diets and lifestyles of those living in Mediterranean regions and their effect on many lifestyle diseases.\r\n\r\nThe Mediterranean diet prizes mostly plant-based foods<\/a> in their whole form accompanied by moderate amounts of fish, eggs, poultry, and a low intake of red meat and dairy<\/a>. Accompanied by an active lifestyle, this diet is associated with numerous health benefits, many of which are attributed to the foods being high in fiber<\/a>, unsaturated fats, antioxidants, and other phytochemicals<\/a>.\r\n

Mediterranean Diet Benefits<\/h2>\r\nThe most well-known research on the Mediterranean diet regards heart health<\/a>. In addition to its support for heart health, the diet supports and helps maintain weight loss<\/a>, and may even protect the brain<\/a> as it ages.\r\n\r\nEven further, the Dietary Guidelines for Americans consider the Mediterranean diet as one of the top eating plans to promote overall health and prevent a range of health issues. Over the years, it\u2019s become one of the most followed and recommended ways of eating. It\u2019s not rooted in restriction and doesn’t follow rigid rules. Instead, it\u2019s about creating a sustainable way of eating and living to promote longevity<\/a> and wellness.\r\n

Fast Facts<\/h2>\r\nThe beauty of the Mediterranean diet is that it’s more of a lifestyle than a fad. Instead of focusing on strict rules, its foundations are built on nutritious foods like vegetables, fruits, beans, whole grains, and healthy fats<\/a> from nuts and olive oil. Other important elements of the Mediterranean diet are its social aspects, which include sharing meals with friends and family, enjoying a glass of red wine, and staying physically active.\r\n\r\nWhile this diet is pretty flexible, there’s a right way to do it. Before you grab a bottle of wine and make a mezze board with olives, fresh fruit, and cheese for every meal, read up on these best practices for following the Mediterranean diet.\r\n\r\n\"Mediterranean\r\n

How to Follow the Mediterranean Diet<\/h2>\r\nThis diet embodies the way of eating and living from numerous countries around the Mediterranean Sea. Since there are many different countries and regional differences, there’s no one way to follow the Mediterranean diet. However, research<\/a> now shows there are certain similarities among the diets and lifestyle practices across the region.\r\n\r\nAside from eating whole, plant-based foods, the Mediterranean diet entails staying away from packaged and processed foods made with added sugar, refined grains, and unhealthy oils.\r\n

What to Eat on the Mediterranean Diet<\/h3>\r\n