Your Intro to the Mediterranean Diet

We talk a lot about diet and lifestyle with our patients, but the Mediterranean diet is special because it is both a dietary pattern and a lifestyle! We love the Med diet because it performs consistently well in studies exploring various health concerns from heart and metabolic health to mental health! It is also a great way to enjoy delicious, nutritious meals in a healthy, balanced way! We're going to explain more about the Mediterranean diet and why it's such a powerful treatment option (bonus at the end: a free resource to help you get started with the Med diet!)


The Basics

The Mediterranean diet is a cultural diet that is rich in a variety of fresh fruits and vegetables, fish, nuts, legumes, and whole grains. Studies suggest that following a Mediterranean diet can have positive health benefits and is sustainable over the long term. 

The Mediterranean diet emphasizes the consumption of fresh, wholesome foods such as:

  • vegetables
  • fruit
  • seafood
  • lean proteins
  • whole grains
  • healthy fats such as olive oil, nuts, and avocado

The Mediterranean Diet recommends limiting the following foods to less than 1-2 times per week:

  • Red and processed meats
  • sugary drinks and sweets

It's not very restrictive like other diets can be, which is why it is more sustainable over the long term! We believe in everything in moderation, and the Mediterranean diet does this so well. Another fundamental of the Mediterranean diet is getting enough physical activity. Exercise is one of the most beneficial things we can do for our overall health. With the combination of a healthy eating model, and emphasis on physical activity, you can see how this is a combination of diet and lifestyle!


The Research

Studies show that the Mediterranean diet is an effective way to promote overall health, reduce inflammation, and lower the risk of chronic diseases. This is likely due to its rich content of vitamins and minerals, as well as its anti-inflammatory properties. The diet also contains mono-unsaturated fatty acids and other compounds that can help reduce the risk of diabetes, heart disease, and other chronic conditions. It has also been shown to support mood and cognitive health, as well as pregnancy! Finally, because it is high in fiber it can help maintain a healthy weight and improve digestion!

The Mediterranean Diet offers an effective, sustainable, health-promoting option for those looking to improve overall health and wellbeing. It also supports specific health concerns such as heart disease and metabolic health issues. Whether you're looking to support a specific health concern or focusing on longevity, the Mediterranean diet could be a great fit for you! We encourage you to book in with one of our Naturopathic Doctors to chat more about how the Mediterraean diet could help you!



We created a free downloadable resource called Intro to the Mediterranean Diet to help break down the basics and staples of this amazing approach to health. It goes through the basics of what the Mediterranean diet consists of, and ways to incorporate those staples into your diet and lifestyle!

Click here to download!



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