What You'll Eat
While there isn’t “a” Mediterranean diet, most versions share common understandings. According to Oldways, the nonprofit food think tank in Boston that helped develop a Mediterranean food pyramid, you’ll load up on fruits, veggies, whole grains, nuts and legumes; eat plenty of fish and seafood; get a little poultry, eggs, cheese, and yogurt; and mostly pick at sweets and red meat. And don’t forget a drizzle of olive oil and (if you want) a couple glugs of wine.
You’ve got lots of wiggle room in food prep. One night might be Spanish paella. The next might be a Greek gyro or an Italian-inspired pasta dish. How much and when you eat is also up to you.
Recipe Resources
The cookbooks and sites below will give you a good start in adding basic Mediterranean recipes to your repertoire. If you find you tend to favor, for example, Spanish food, you can also search for country-specific resources.
Last updated by Kurtis Hiatt | January 04, 2013
The Mayo Clinic diet plan focuses on lifelong healthy eating. It's rated high in nutrition, safety, and diabetes, but only moderately effective for weight loss.
The Dean Ornish Diet can be tailored to your specific health issues. The strictest version is challenging because it severely reduces fat intake.
The Biggest Loser Diet stresses nutrition and exercise. In 6 weeks, dieters can lose weight, make progress against diabetes, and improve heart health.
