The Benefits of the Mediterranean Diet

The Mediterranean diet is more than a diet.  It is a way of eating or a lifestyle that one would aim to adopt for the rest of their life.  It isn’t a quick fix for health problems or weight management. Thus, one would need to make long term changes to their current way of eating to see the main benefits characterized by the Mediterranean diet.  

Here is the essential information about the history, guidelines and health benefits of the Mediterranean diet.

mediterranean diet pyramid

The Mediterranean Diet Explained

The public was first made aware of the Mediterranean diet in 1975.  But, it did not gain popularity until the 1990s. This way of eating was created based on the eating habits of the people in countries such as Crete, Greece, Spain, Portugal, Southern France, and Italy.

This diet is not a way of eating as much as it is a lifestyle.  The Mediterranean diet focuses on living a healthy lifestyle and enjoying healthy meals with your family and loved ones.

What Can You Eat on the Mediterranean Diet

The Mediterranean diet is a predominantly plant-based diet; but, some lean protein sources can be included. It consists mainly of high consumption of fresh fruits and vegetables, extra virgin olive oil, olives, avocados, legumes (beans), fish, seafood, herbs, spices, nuts, and whole grains.  Non-fish protein sources, such as poultry, eggs, and dairy products are consumed in moderate portions, while red meats are consumed far less with an average of less than twice per week.

The focus is on the whole, single-ingredient foods. Added sugars, sweetened beverages, refined grains and oils, processed meats and packaged foods are entirely avoided.  Packaged and processed foods are avoided because they often contain added sugars and refined ingredients. These ingredients go against the Mediterranean way of eating as the main focus is on fresh and single ingredient foods.

When it comes to what to drink on the Mediterranean Diet, water makes up the primary drink of choice.  Tea and coffee are allowed, but with no added sugars. Red wine is also encouraged in moderation but is limited to one glass per day for women and two glasses per day for men.  Any more than this and the disadvantages of consuming too much alcohol outweigh the heart-healthy benefits of drinking red wine.

The Health Benefits of the Mediterranean Diet

The most commonly reported benefit of this diet is that it promotes heart health. People who live in the Mediterranean areas, historically suffer from far less heart disease than people in other parts of the world. The majority of the fats that are consumed are primarily made up of monounsaturated fat. These fats do not raise cholesterol levels like trans, and saturated fats do.  Lower cholesterol levels cause an overall reduction in the risk of cardiovascular disease.

Another health benefit is a reduced risk of cancer. This reduced risk is due to the high consumption of fresh fruits and vegetables.

High consumption of fresh fruits and vegetables also means that there is a high consumption of cancer-fighting healthy antioxidants.

Increased cognitive function, or at least the delay or prevention of cognitive degeneration, is yet another benefit of eating as those in the Mediterranean area. The healthy fats consumed, such as extra virgin olive oil and avocados, are very good for brain function, and thus may aid in the prevention of cognitive degeneration. They may even help to prevent dementia and Alzheimer’s disease.

Due to the high consumption of low-calorie fruits and vegetables, and the low consumption of high calorie processed foods, this may be a good diet to follow to lose excess body fat. Staying satiated by eating lean proteins, healthy fats, and fresh ingredients will leave less space for craving highly processed foods. Combine this with the physical activity that is encouraged when following the Mediterranean lifestyle, and it is very likely that weight loss will occur.

The Cons of the Mediterranean Diet

Because it is more of a lifestyle and not so much a prescribed specific diet, the guidelines can seem slightly ambiguous. Terms such as “moderate consumption” or “high consumption” do tend to leave much open for interpretation. If one is looking for a diet plan that gives specific macronutrient breakdowns or amounts, this may not be an appropriate option. Because it is considered more of a lifestyle, much of the guidelines are open for interpretation.   

Also, because of the moderate consumption of red wine is encouraged, it may not be the best option for someone who is avoiding alcohol due to personal choices, medications, or other health risks.

The Mediterranean Diet Summed up

Although there are a few cons to consider, the benefits of adopting the Mediterranean Diet far outweigh those cons. Improved heart health, reduced risk of cancer, and general health improvement due to weight loss are all benefits that one can expect to gain when following this healthy lifestyle.  

How Meal Kit Service Can Help You Maintain the Diet?

Meal kit service is a relatively new phenomenon in the culinary world. The service was created because people are busier in their day to day lives now than ever before. Who has time to plan, shop for, and cook a meal every day or night?

Speeding through a drive-thru may seem like the easiest option, but it is rarely the most healthy choice. Meal kit services eliminate the need to go to the grocery store. You may be asking, so where will the food come from? The ingredients for your next family meal will be selected and delivered straight to your door!

Mediterranean Lentil Salad by Home Chef

Meal kit service makes sticking to a diet much more accessible. One of the most challenging aspects of maintaining a diet is shopping for the proper foods and preparing the meals. Those are both time-consuming tasks that can take up hours in a day.

Meal kit services will deliver the perfect combination of ingredients, custom-made for your diet. Therefore, all you need to do is cook the meal, which usually takes thirty minutes or less. Meal kit service can help you maintain a diet by making the entire process more convenient and time-saving.

Best Meal Kit Services for the Mediterranean Diet

We here at the Meal Kit Comparison are dedicated to trying out all meal kit services that are relevant to the Mediterranean diet. Check out the link to the meal kit that we have chosen as the best meal kit for the Mediterranean diet.

About the author

Amanda (Mandi)
Amanda is a meal kits addict and a blogger who reviews meal delivery services on a daily basis since 2015. Mandi leads the content review team at themealkitcomparison.com since 2018.
Share
Quick Navigation

More To Explore:

hello fresh steak
HelloFresh Low Sodium Meals
Blue Apron Vegetarian meal
Blue Apron Vegetarian Menu Review
Vegan vs raw vegan
Vegan Vs Raw Vegan
Plant-Based Diet Benefits
Plant-Based Diet Benefits
Pescatarian Vs Paleo
Pescatarian Vs Paleo
Pescatarian vs Keto
Pescatarian Vs Keto: The Full Comparison
Vegan vs Pescatarian
Vegan vs Pescatarian: The Differences
freshly box to heat
Freshly Vs. Frozen Meals- Which is Better?
Vegetarian vs Pescatarian
Vegetarian Vs Pescatarian: What’s the Difference?
paleo vs keto
Paleo Vs Keto Diet
Hello Fresh
Best HelloFresh Alternatives
Blue Apron and Weight Watchers
Blue Apron and Weight Watchers Review
Parisian Steak Frites- blue apron
A Look at Blue Apron’s Keto and Low Carb Option
blue apron
Blue Apron VS Grocery Shopping: Are They Similar?
sun basket pesctarian
Sun Basket Pescatarian Menu Review
Hello Fresh - yellow squash flatbread
Best Hello Fresh Recipes Review 2022
large family meal kits
Best Meal Kits for Large Families
Sun Basket Meal
Sunbasket Lean & Clean Menu Review
Oven ready hello fresh
Hello Fresh Oven Ready Meals Review
BLUE APRON VS SUN BASKET- STEAK DISHES (1)
Blue Apron vs Sunbasket: Steak Dishes
Best Healthy Meal Delivery Service Miami
Best Healthy Meal Delivery Service Miami
Organic protein crunch salad
High Protein Dinner Options Using Meal Delivery Service
Sunbasket Fresh & Ready
Best Pre-Cooked Meal Delivery Service
Blue-Apron-Mediterranean-Diet meal kit
Top Meal Deliveries for Your Noom Diet Plan
Meal Delivery Services DC
Best Meal Delivery Services in Washington ,DC
hello fresh steak
HelloFresh Gluten-Free Meals 2022
oven ready hello fresh fish meal
HelloFresh Pescatarian Meal Plan Review 2022
home chef salmon
Home Chef Keto-Friendly and Low Carb Menu Review
Nutrisystem Diabetics Plan
Nutrisystem Diabetics Plan
best meal delivery NYC
Best Meal Delivery NYC
Best Meal Kits for Dinner
Best Meal Kits for Dinner
Best Meal Delivery Services In Pittsburgh 2022
Best Meal Delivery Services In Pittsburgh 2022
Best Meal Delivery Services in Utah 2022
Best Meal Delivery Services in Utah 2022
meal delivery in Austin, Texas
Best Meal Delivery Services In Austin 2022
Fresh Meal Kits - Hellofresh
The Best Fresh Meal Kits
meal delivery chicago
Best Meal Delivery Services In Chicago 2022 – Eat Better At Home
Mediterranean sun basket
Sun Basket Mediterranean Recipe Review
Green Chef Box
Green Chef Vegetarian Plan Review
Hello Fresh - yellow squash flatbread
Hello Fresh Meals For One Person
Best Meal Kits for Dinner Party
Best Meal Kits for Dinner Party
Hello Fresh Low Calories Plan Review
Atlanta
Best Meal Delivery Services In Atlanta 2022
Hello Fresh Ingredients
Hellofresh FAQs – All You Need to Know
Best Meal Delivery Services in Nashville:
Best Meal Delivery Services in Nashville: Eat Better At Home With Meal Prep Nashville Options
Hello Fresh
Hello Fresh Diabetes Meal Options
Every Plate Box
Best EveryPlate Alternatives
cancer patient meal kits
Meal Delivery for Cancer Patients
Blue Apron Box
Blue Apron Alternatives
Home chef express
Home Chef Express Meals Review
Home Chef pescatarian meal
Home Chef Pescatarian Meals Review
Blue Apron Box
A Review of Blue Apron Vegan Meal Menu
Sun Basket Diabetes-Friendly Meals
Sunbasket Diabetes-Friendly Plan Review
Home Chef - Snappy Steak & Guacamole Taco
Best Home Chef Recipes Review 2021
Blue Apron and Weight Watchers
Top 10 Blue Apron Easy Recipes Review
freshly
Review: Freshly for One Person
FRESHLY Review
Freshly Gluten-Free Meal Delivery Review
sunbasket prepared meals
Sun Basket Prepared Meals Review
blue apron box
Is Blue Apron Healthy? The New Blue Apron Wellness Plan
Little Spoon Plates Review
Little Spoon Plates Review – Is It Worth It?
blue apron Salmon
Blue Apron Meals for One Person
Green Chef Vegan and Vegetarian
Green Chef Vegan Menu
green chef new box
Review: Green Chef Paleo Menu
Hello Fresh Ingredients
Hello Fresh Whole30 Diet Options
Blue-Apron-Mediterranean-Diet meal kit
Blue Apron Mediterranean Diet Meals
Dinnerly low calorie options
Dinnerly Low-Calorie Menu
New moms meal delivery options
Best Meal Kits for New Moms
Dinnerly vegetarian meals reviews
Dinnerly for Vegetarians
hello fresh steak
What Are the Gluten-Free Diet Benefits
Beat Meal Kits for a High Protein Diet
Best Meal Kits for a High Protein Diet
Thai Turkey Lettuce Cups Sun basket soy free meal kit
Pros and Cons for Meal Kits
Fast Food Jack Burger Hello fresh
Best Meal Kits for Fast Food Fans
purple carrot look inside the box
Meal Kit FAQ: Everything You Need to Know
sun basket vegan
Sun Basket Vegan Meal Kits Review
Father’s Day meal kits
The Best Meal Kits for Father’s Day
The Best Meal Kits for the Memorial Day Long Weekend
meal kits for seniors
5 reasons seniors should try meal delivery services
mothers day meal kits
The Best Meal Kits for Mother’s Day
legacy food storage
Best Survival Food Kits to Stockpile
freshly
Best Alternatives for Freshly
dinnerly-meals
Dinnerly FAQ: Things to Know About Dinnerly Before Ordering
meal kits for quarantine days
Best Meal Kit Service to Order During Quarantine Days
dinnerly-meals
Best Meal Kit for $5
Coronavirus prep
How to Prepare for Coronavirus
HelloFresh for families
10 Things To Know About HelloFresh Before You Order
freshly
5 Things to Know About Freshly Before Your Order
Are Meal Kits Worth it?
Are Meal Kits Healthy?
Are meal kits worth it?
Are Meal Kits Worth It?
Sun Basket Meal kits
Best Meal Kits Online to Try Out
Nutrisystem basic plan for women weight loss
Nutrisystem Woman’s Plan: Review
Pizza_Margherita Nutrisystem
Nutrisystem Vegetarian Program
freshly boxes
Prepared meal delivery services for One Person
Are Meal Kits Worth it?
Meal Kits Industry Trends 2020
green chef delivery
How to Recycle Your Green Chef Box
Green Chef organic products
Green Chef Gluten-Free Plan Review
Veestro: Prepared Meal Delivery Review
Review: We Tried Veestro Meal Kits
Freshly Keto Friendly Meals
Freshly Keto Friendly Meals
Green Chef organic products
Green Chef Keto Meals
Veestro Box
Review: Veestro Weight Loss Plans
freshly boxes
Freshly Weight Loss Meals
Green Chef organic products
Review: Green Chef Organic Meals
Sun Basket Meal
Review: Sun Basket Keto Low Carb Plan
freshly boxes
We Tried Freshly Prepared Meal Delivery Service
Sun Basket Vegetarian- all organic products
Sun Basket Organic Meals: Review
everyplate review
We Tried EveryPlate Meal Kits
green chef delivery
We Tried Green Chef Meal Delivery
Hello fresh interior box
What is a Meal kit Delivery Service?
FRESHLY Review
What is a Prepared Meal Delivery Service?
Hello Fresh Dinner to Lunch Meal Review
Hello Fresh Vegetarian Plan Review
Home Chef Lunch Review
Home Chef Lunch Review
Hello Fresh Southwestern Spice Blend Recipes
Hello Fresh Southwestern Spice Blend Recipes
Hello Fresh Recycling
Hello Fresh Recycling
Hello Fresh Steak and Meat Meals
Best Hello Fresh Steak and Meat Meals
Creamy basil Hello fresh Gnocchi
Hello Fresh Gnocchi Meals
Hello Fresh Pork Meals
Hello Fresh Best Pork Meals
Hello Fresh Salmon meal kits
Hello Fresh Best Salmon and Seafood Meals
Hello Fresh Tacos and Quesadillas
Best Hello Fresh Tacos and Quesadillas
The Benefits of the Mediterranean Diet
The Benefits of the Mediterranean Diet
fresh-Salad-low-carb
Review: Hello Fresh Keto and Low Carb Plan
Hello Fresh
Hello Fresh Vegan Plan Review
Hello-Fresh-Chicken
Hello Fresh Chicken Meals Review
Home Chef Chicken
Home Chef Chicken Meals Review
home chef salmon
Home Chef Low Calories Meals Review
home chef keto plan
Home Chef Alternatives
Hello fresh for families
Hello Fresh for Families
home chef keto plan
Home Chef Low Carb Meal Kits
Sun Basket Vegetarian- all organic products
Sun Basket Vegetarian Plan Review
Home Chef Vegetarian Menu
Home Chef Vegetarian Menu Review
Sun Basket Paleo Steak Salad
Sun Basket Paleo Plan Review
Sun Basket Ingredients
What You Need to Know Before Ordering from Sun Basket
Green Chef Box
Green Chef FAQ- Popular Questions Before Ordering
blue apron Salmon
Green Chef vs Blue Apron: Salmon Showdown
Sun Basket Vegetarian vs Blue Apron Vegetarian
Sun Basket Vs Blue Apron Vegetarian Meal Kits
Sun Basket Vegetarian vs Home Chef Vegetarian
Sun Basket Vs Home Chef Vegetarian Plans
Sun Basket Vs Hello Fresh Vegetarian Meal Kits
Sun Basket Vs Hello Fresh Vegetarian Meal Kits
Sun Basket Vegetarian vs Green Chef Vegetarian (1)
Sun Basket Vegetarian vs Green Chef Vegetarian
Sun Basket vs Green Chef- Steak Salads
Sun Basket vs Green Chef: Steak Salads
Meal Kits Vs Prepared Meal Delivery Service
Meal Kits Vs Prepared Meal Delivery Service
Prepared Meal Delivery Vs Grocery Store
Prepared Meal Delivery Vs Grocery Store
Meal Kit Vs Grocery Store
Meal Kits Vs Grocery Store
Sun Basket vegan vs Green Chef vegan (1)
Sun Basket Vegan vs Green Chef Vegan
Sun Basket Paleo vs Green Chef Paleo (1)
Sun Basket Paleo Vs Green Chef Paleo
Benefits of a paleo Diet
Paleo Diet Benefits
Benefits of a Vegan Diet
Benefits of a Vegan Diet
Benefits of a Vegetarian Diet
Benefits of a Vegetarian Diet
organic food benefits
Benefits of Eating Organic Food
Vegan Vs Plant-based Diet
Vegan Vs Plant-based Diet