mediterranean diet FAQs

by Dr. Marc Gillinov

Dr. Marc Gillinov is the Surgical Director of the Center for Atrial Fibrillation at Cleveland Clinic. He is honored to work with the nation’s number one heart team to improve the heart health of people from around the country and around the world.

Answer: The Mediterranean diet is the best.

With thousands of books and millions of websites devoted to diet, it can be difficult to identify the “best” diet. Although optimistic claims and exuberant testimonials abound, most diets, particularly the latest fad diets, have little evidence to support their purported benefits. In 2015 USDA Dietary Guidelines and the Dietary Guidelines advisory committee named the Mediterranean dietary pattern as one of 3 dietary approaches to improving long-term health outcomes.

Answer: The Mediterranean diet is effective for both weight loss and for good overall health.

The Mediterranean diet focuses on fresh, unprocessed foods and includes high fiber, plant-based foods, lean meats, good fats and an optional glass of wine. It is actually a relatively high fat diet. The key here is that the fats contained in the Mediterranean diet are “good” fats. Olive oil, a key source of fat in the Mediterranean diet, is rich in monounsaturated fats that promote cardiovascular health.

Answer: The Mediterranean diet is based upon a broad selection of tasty, healthy, natural ingredients.

While any diet that limits calories will result in weight loss, the Mediterranean diet is better than most when it comes to helping people lose weight. Because the diet avoids simple sugars and refined carbohydrates, it tends to reduce a person’s calorie intake. In addition, strong evidence shows that healthy eating patterns, such as the Mediterranean Diet, are associated with a reduced risk of cardiovascular disease (CVD). Moderate evidence indicates that healthy eating patterns also are associated with a reduced risk of type 2 diabetes, certain types of cancers (such as colorectal and postmenopausal breast cancers), overweight, and obesity.

Answer: Use the “Divine 9” to guide your food choices.

The Divine 9 is a list of the key components of the Mediterranean diet. While we include alcohol on this list because it has long been a feature of the Mediterranean diet, alcohol consumption should be limited. In addition, people who do not consume alcohol should not start drinking simply to follow the Mediterranean diet.

Food Group	Examples	Servings	Recipes
Vegetables	Raw or cooked/steamed vegetables	2-3 servings per day	Pasta & Spring Vegetables     View Recipe
Legumes	Peas Lentils Peanuts Beans	2-3 servings per week	Crispy Roasted Garbanzo Beans     View Recipe
Fruits and nuts	Whole fruit (not juice) Unsalted, unglazed nuts	2-3 servings per day	Grilled Mediterranean Stuffed Apricots     View Recipe
Whole grains and cereals	Brown and wild rice Quinoa Whole grain baked goods	2-3 servings per day	Sweet Pepper Quinoa Tabbouleh     View Recipe
Fish	Grilled or baked (unbreaded) Limited sauces	2 servingers per week	Mediterranean Tuna Salad     View Recipe
Oils and fats	Olive oil Canola oil Avocado	1.6 to 1 ratio of unsaturated to saturated fat	Roasted Eggplant Pasta     View Recipe    Learn More
Dairy	Low fat dairy offerings	1 cup of milk or 3/4 cup of cheese per day	Greek Artichoke Salad with Mozzarella Cheese     View Recipe
Meats	Lean poultry and limited quanitities of lean red meat Avoid processed meats	1 serving per day, max A serving is the size of a deck of cards	Greek Spiced Chicken Burger     View Recipe
Alcohol	Any type of alcohol	Men may have 1-2 drinks per day and women a single drink per day. Those who do not drink already should not start drinking
View Mediterranean Diet Recipes

Answer:  Yes. The combination of mindful eating and the right foods will ensure that you achieve a healthy weight and good health.

The Mediterranean diet is one of the best diets for your overall health, but it’s not just what you eat that matters: how you eat counts as well. Many of us rush to eat quickly and do so while distracted by television, computer screens, emails or telephone calls. People who focus on eating more slowly and who pay attention to their food—savoring the taste and texture—tend to eat less and consume fewer calories. We call this approach “mindful eating.” It takes our brains twenty minutes to register that we are full. If you can carve out a half hour to enjoy your tasty, Mediterranean meal, you are more likely to eat the right amounts, enabling you to maintain a healthy weight and promote good health.