Diets Dissected: The Mediterranean Diet

Welcome to Diets Dissected, a blog series where we team up with Western’s registered dietitians to take a closer look at popular diets. Our goal? To give you clear, fact-based information so you can make informed decisions about what works best for your body and your lifestyle.

Before we dive in, a quick note: At Western, we don’t take a one-size-fits-all approach to nutrition. In fact, we’re not big fans of restrictive diets. Our philosophy is holistic, body-positive, and rooted in long-term health, not quick fixes. That said, we also know that some diets can offer benefits when used thoughtfully and with good guidance. That’s why we’re here to unpack the science, talk through the pros and cons, and help you sort out what’s worth considering.

In this blog, we’re exploring the Mediterranean Diet — the eating style that’s less about strict rules and more about living like you’re on the coast of Greece (olive oil and all). You’ve probably heard it praised for its heart-healthy benefits and colorful plates filled with fish, veggies, and grains, but what actually makes it so special? 

We’ll break down where the Mediterranean Diet comes from, what it includes, and why it’s consistently ranked among the healthiest eating patterns in the world. Then, one of Western’s registered dietitians will weigh in to separate the hype from the health facts and share whether this sunny, seaside-inspired approach to eating might be worth trying for you.

What is the Mediterranean Diet?

At its core, the Mediterranean Diet isn’t really a “diet” — it’s more of a lifestyle rooted in how people traditionally ate in countries like Greece, Italy, and Spain during the mid-20th century. 

This approach centers around whole, minimally processed foods with an emphasis on plants. Most meals are built around colorful vegetables, fruits, beans, lentils, nuts, and whole grains. Extra virgin olive oil takes the spotlight as the main source of fat, used for everything from sautéing to salad dressing, and provides plenty of heart-healthy unsaturated fats.

Protein comes mostly from fish and seafood, especially fatty fish rich in omega-3s like salmon, sardines, and tuna. Poultry, eggs, and dairy (like cheese and yogurt) are enjoyed in moderation, while red meat and sweets make only occasional appearances.

Beyond what’s on the plate, the Mediterranean Diet is also about balance and enjoyment. It encourages slowing down, eating with others, and savoring food — not counting every bite. The result? An eating pattern that’s both satisfying and sustainable.

From a health standpoint, the Mediterranean Diet has earned its glowing reputation. Studies dating back to the 1960s first noticed that people in Mediterranean regions had far lower rates of heart disease than those in northern Europe or the U.S. Modern research continues to back it up, showing links to lower cholesterol, improved blood pressure, better blood sugar control, and reduced inflammation.

How to do the Mediterranean Diet

One of the best parts about the Mediterranean Diet is that it’s not about strict rules or measuring every bite. It’s about building your meals around real, wholesome foods and finding balance. You don’t need to give up your favorite dishes or start importing olives from Italy. The key is to shift your daily habits to reflect the Mediterranean way of eating.

Here’s how to get started:

• Make plants the star of your plate. Fill most of your meals with vegetables, fruits, whole grains, beans, and lentils.

• Use olive oil as your main source of fat. Drizzle it on salads, cook with it, or even add a splash to soups for extra richness.

• Swap red meat for leaner proteins. Think fish a few times a week, poultry or eggs occasionally, and beans often.

• Enjoy dairy in moderation. Cheese and yogurt can absolutely be part of the plan — just keep portions moderate and go for quality over quantity.

• Limit processed foods and sweets. Keep added sugars, butter, and refined carbs to a minimum.

• Eat mindfully. Take time to sit down, share meals with others, and savor your food. It’s good for both digestion and happiness.

Mediterranean Diet Food List

Not sure where to start? Here’s a list of some Mediterranean Diet-approved foods to consider when you’re building your diet plan.

Pros & Cons of the Mediterranean Diet

The Mediterranean Diet is often praised by nutrition experts, but like any eating pattern, it has its advantages and a few potential drawbacks depending on your lifestyle and preferences. 

Here are the pros and cons of the Mediterranean Diet according to Western dietetic intern, Ella Wall:

PROS

• Lowers risk of heart attack or stroke 

• Lowers risk of certain cancers 

• Helps maintain blood sugar, blood pressure, and cholesterol levels

• Supports gut microbiome health 

• Supports brain function as you age

• Reduces inflammation 

• Offers a wide variety of food options

• Sustainable and not overly restrictive

CONS

• Cost & accessibility may be an issue, as high-quality olive oil, fresh seafood, nuts, and fresh produce can be expensive or harder to find in some areas.

• Requires meal planning and lots of cooking, which may not fit everyone’s schedule.

• May lead to negative attitudes toward certain discouraged foods, like red meat or sweets

• Decreases food options when eating away from home

What does a dietitian think of the Mediterranean Diet?

Dietetic intern Ella Wall says: 

“The Mediterranean Diet has many physical health benefits and encourages longevity, but — as with any diet — it may put stress on one’s mental health. Constantly ensuring your meals fit the Mediterranean Diet and that you are not over-consuming certain foods can become exhausting. 

If the Mediterranean Diet interests you, we encourage you to incorporate these healthy fats and plant-based foods in your diet, but it doesn’t need to be an all-or-nothing approach to food. Here are some low-pressure ways to embrace the Mediterranean diet and improve your health:

• Add more Mediterranean-inspired meals to your cookbook 

• Make some food swaps, such as replacing white bread/rice/pasta with whole grain

• Eat fruits and/or veggies with every meal

Wrapping It Up: Making the Mediterranean Diet Work for You

From colorful vegetables and fresh fruits to heart-healthy olive oil and omega-3-rich fish, this eating pattern offers plenty of ways to nourish your body without feeling restricted.

If you’re curious about trying it out, the best first step is to work with one of Western’s registered dietitians. They can help you find the right eating pattern for your lifestyle, preferences, and health goals, making it practical, enjoyable, and realistic. Schedule a free consultation with a dietitian today!

Want some inspiration for your meals? Check out this article with 50+ Mediterranean Diet recipes to get ideas for breakfasts, lunches, dinners, and snacks that are both delicious and aligned with this heart-healthy approach.

Remember: small, consistent changes go a long way. With guidance, flexibility, and a focus on wholesome foods, the Mediterranean Diet can be a flavorful, sustainable way to support your health for the long haul.