The diet emphasizes healthy, whole foods that bring nutritional value without imposing too many serious rules for what you can (or can’t) eat. Another key component of the lifestyle? Spending time with family and friends. Studies have shown the health benefits of this habit, and it’s common practice in the Blue Zones, where people live longest. There are two of these zones along the Mediterranean (Sardinia, Italy; and Icaria, Greece), but spending time with the people who matter is a common thread among more than just those communities. If you’re looking for a simple diet to try with max payoff for overall health, this is a really good option. It encourages eating more whole foods, vegetables, and healthy fats. Some of our favorite recipes actually make up a pretty good dinner party menu, too. There are other antioxidants that are just as important, and getting antioxidants in your diet overall can be accomplished by eating colorful fruits and vegetables and cooking with more herbs, like basil, mint, and oregano. It also matters when you buy your olive oil. According to our podcast with chef Ryan Hardy, “The level of those polyphenols is at its highest when it’s harvested, and then it quickly drops down.” You also lose flavor as your oil ages, so look at the label more carefully next time you’re stocking up. Omega-3 fatty acids are a crucial part of the Mediterranean diet, among other fats. They’ve been proved to benefit brain health and fight inflammation (among other benefits) and can be found in supplements like fish oil or flaxseed oil as well as in fish, nuts, and seeds. Other great power grains to incorporate include polenta, rice, bulgur wheat, quinoa, millet, and oats. The world of wine is complicated, to say the least. If you’re looking for the most health benefits while enjoying a glass, you can dive into the details, but some of the more common labels include “USDA Organic,” which means the wine you’re drinking is fully organic, and “Made with organic grapes,” which just means the grapes were organic before the processing started. Even if you don’t commit completely to following the Mediterranean diet, it’s easy to take inspiration from this anti-inflammatory, gut-friendly, brain-boosting diet and to add more of the many beneficial foods it highlights to your diet. If you are thinking about diving in, here’s a grocery list to get you started and make sure you’ve got everything you need to eat like they do on the Mediterranean Sea, and check out the meal plan (and all the benefits of the diet) highlighted here.
