Like many of you, I have always had a soft spot for Mediterranean cuisine. I have countless cookbooks lining my shelves (okay, 115 last time I checked), and these are by far the most loved, if love can be measured by splattered pages and scribbled notes in the margins. Whether it be boeuf Bourguignon, gnocchi verdi, or souvlakia me kota covered with tzatziki, the bright colors and bold flavors create a menu that looks as good as it tastes. Both nutritious and delicious, it is hard to beat a Mediterranean Diet!

Interest in the Mediterranean way of eating was piqued in the 1960’s when someone noticed that heart disease caused fewer deaths in this region than in the United States and northern Europe. With emerging evidence and awareness that lifestyle choices could make a lasting impact on health and longevity, researchers began taking a closer look. Since that time, studies have shown the many and varied health benefits of the Mediterranean diet–from lowering blood pressure and heart disease risk to weight loss and improved wellness.

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So what is a Mediterranean Diet?

There really is no single shopping list. Being, rather, a collection of food and culinary traditions native to those countries bordering the Mediterranean Sea, it truly embodies a way of eating. Though each country certainly boasts its own robust fare, common threads abound in a coastal region where foods are fresh and full of flavor, whole and unprocessed, with artificial nothing.

The specifics may vary, but most sources agree that the Mediterranean diet typically includes:

• Daily consumption of fruits, vegetables, whole grains, dairy, healthy fats (such those found in olive oil, nuts, and seeds), and wine (in moderation)
• Weekly consumption of fish, seafood, eggs, poultry, and legumes (i.e. beans, lentils)
• Plentiful water intake
• Limited intake of red meat

A Way of Life

But it isn’t just about what’s on your plate. Aside from a general food list, there is also an emphasis on enjoying meals with friends and family, regular physical activity, and getting adequate rest. The Mediterranean diet truly exemplifies a holistic approach to personal wellness.

Next time we’ll take a look at some of the particular studies demonstrating the health and weight loss benefits of the Mediterranean diet. Just how strong is the evidence? We’ll find out!