You’ve likely heard about the Mediterranean diet, a favorite of nutritionists and doctors because of its numerous health benefits. 

However, you might not know exactly where to start if you want to try it. The positive news is that it’s easier than you may think. Dietician and author of Everyday Mediterranean, Vanessa Perrone, says you don’t have to give up your food culture or preferred cuisine to follow the Mediterranean diet. She said that is because it’s based on easy-to-follow principles — namely, “plant-centric meals, active living, and sharing meals as a family.”

Unlike many popular diets, the Mediterranean diet stands out because it lacks strict rules, making it a more sustainable approach to healthy eating. In fact, sports nutritionist, dietitian, and author of 365 Snacks for Every Day of the Year Sarah Koszyk even advises against referring to the Mediterranean diet as a “diet” because it’s not just a trend or fad but a centuries-old lifestyle.

There’s a good reason why U.S. News & World Report consistently ranks the Mediterranean diet as one of the most healthy eating patterns to follow. There is not only research that supports its protective effects against cardiovascular disease, but studies have also shown that sticking with the diet could aid in managing blood sugar and reduce the risk of developing type 2 diabetes.

“The Mediterranean diet emphasizes foods that are high in omega-3s, anthocyanins — a group of antioxidants — and other nutrients to support brain health and improve our cognitive function,” said Koszyk. Additional benefits include improving sleep and symptoms of depression and lowering the risk of dementia.

If you are considering this eating style, continue reading for nutritionist tips on easing your way into the Mediterranean diet.

Which foods comprise the Mediterranean diet?

The Mediterranean diet contains whole, plant-based foods, lean proteins, especially in fish, and healthy fats — primarily from extra-virgin olive oil. It is also low in added sugars, saturated fat, and meats. Here is an overview:

Focus on these foods:

• Legumes (lentils, chickpeas, beans, peas)
• Vegetables (spinach, tomatoes, broccoli, arugula, onions, sweet potatoes, peppers, cauliflower, beets, cucumbers, artichokes, mushrooms, eggplant)
• Seafood and fish (tuna, mussels, salmon, shrimp, sardines)
• Fruits (apples, figs, berries, melons, grapes, pomegranates, cherries, oranges)
• Water
• Seeds and nuts (walnuts, nut butter, almonds, sunflower seeds)
• Whole grains (brown rice, quinoa, whole wheat bread, oats)
• Spices and herbs
• Healthy fats (avocado oil, avocados, extra-virgin olive oil)

Eat in moderation:

• Dairy products (yogurt, milk, cheese)
• Eggs
• Poultry (duck, chicken, turkey)

Only eat these foods in limited amounts:

• Refined grains (pasta, chips, white bread, crackers)
• Wine in small amounts and along with meals
• Red meat (pork, beef)
• Processed or fatty meats (sausages, deli meats, hot dogs)
• Sweets (ice cream, pastries, candy)
• Sugary drinks (sweet tea, sweetened energy drinks, sodas, juice with added sugar)

Five tips for getting started with a Mediterranean eating plan

Ready to jump right in? Experts recommend making changes gradually, like choosing one or two food items to include in your weekly routine. “Small, mini changes can result in building sustainable, long-term habits,” Koszyk explains.

Eat more seafood

Fish is a crucial source of protein in the Mediterranean diet and is “packed with omega-3s for heart and brain health,” says Kosyzk. She suggests incorporating seafood, such as canned or fresh salmon, tuna, canned sardines, or other fish types, like mackerel, into one lunch or dinner weekly. Need meal ideas? Try a salmon or tuna sandwich, grilled mackerel, or a salmon burger with garlic and lemon.

Swap meat for legumes or beans

“Stocking up on canned beans, lentils, and chickpeas is a great first step,” Perrone says. “They’re highly versatile, budget-friendly, and conveniently act as a source of plant-based protein and fiber.” Substituting legumes and beans for animal protein also helps reduce saturated fat in your meals. Use chickpeas instead of ground beef for tacos or prepare lentil-based “meatballs” instead of traditional ones.

Choose whole grains

Opt for whole grains instead of refined grains whenever possible. Whole grains are richer in fiber and protein and can help you stay fuller for longer between meals. Additionally, they help support heart health and better manage blood sugar levels.

Try using whole wheat bread instead of white bread for sandwiches, whole wheat pasta instead of quinoa and pasta, and barley or farro instead of white rice.

Add more color to your meals

Perrone recommends aiming for three or more colors in each meal. “This can be from vegetables, fruit, herbs, and spices,” says Perrone. A colorful plate of food is packed with minerals, vitamins, flavor, and fiber — all of which better help you meet your nutrient needs and support gut health. 

“The wider variety of plant-based foods in your diet, the bigger the increase in microbiome diversity, too,” adds Perrone. An easy way to begin is by serving fruit as your dessert, which is standard practice in traditional Mediterranean meals.

Use extra-virgin olive oil

“Keeping good quality extra-virgin olive oil on hand is another simple way to ease into the Mediterranean diet,” Perrone suggests. Koszyk explains that the Mediterranean lifestyle emphasizes healthy fats, which promote lowering cholesterol and blood pressure levels while increasing HDL (good) cholesterol for optimal heart health. “Consider it a condiment, drizzled on vegetables, used in salad dressings, for everyday cooking, or even drizzled on some vanilla ice cream during the summer — it’s surprisingly delicious,” Perrone says.