Introduction to the Mediterranean Diet

I will be traveling to Spain in just a few short weeks to lead a class on sports nutrition and the Mediterranean diet. In honor of my trip I will be doing a series of posts about the Mediterranean diet and it’s health benefits, including posts from Spain, so stay tuned! 

For this initial post I wanted to introduce everyone to the Mediterranean diet. While there is no official definition of the Mediterranean diet it is a compilation of foods commonly eaten in the Mediterranean Sea region including Portugal, Spain, Italy, France and Greece (American Heart Association https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet).  

Over the next few weeks we will discuss each component of the Mediterranean diet in more detail, but today we will start with an overview of what is included.  

The Mediterranean diet is rich in: 

• Fruits and vegetables 

• Whole grains 

• Olive oil 

• Beans and nuts  

• Legumes  

• Herbs and spices 

These items are consumed every day when following the Mediterranean diet.  

Seafood and fish are consumed at least twice a week, much more frequently than other meat sources such as chicken, pork or beef. Chicken, pork, eggs and dairy are only consumed about once a week.  

Sweets and beef are consumed rarely and generally only on special occasions.  

The Mediterranean diet also encourages adequate intake of water, physical activity, and eating meals with family and friends daily.  

Wine, particularly red wine, should be consumed in moderation. This means 1 serving (5 oz) a day for females and no more than 2 servings a day for males.  

Here is a challenge for you: the next time you pour yourself a glass of wine, put it into a measuring cup and measure out 5 oz. How does the 5 oz compare to your normal glass of wine? Have you been drinking a serving size of wine or much more?? 

The Mediterranean diet is more than just a diet, it is a lifestyle recommendation! Thus, the recommendations for physical activity and enjoying time with family and friends. We will talk about the impact of these changes in a future post.  

Next week, we will take a deeper dive into the fruits and vegetables commonly included in the Mediterranean diet and their health benefits.  

Have you heard of the Mediterranean diet before? What questions do you have about the diet? Did you complete the wine challenge? Comment below!