{"id":53163,"date":"2019-04-30T10:00:22","date_gmt":"2019-04-30T14:00:22","guid":{"rendered":"https:\/\/blog-well.ca\/?p=53163"},"modified":"2026-07-02T12:34:10","modified_gmt":"2026-07-02T16:34:10","slug":"all-about-mediterranean-diet","status":"publish","type":"post","link":"https:\/\/well.ca\/blog\/all-about-mediterranean-diet\/","title":{"rendered":"All About the Mediterranean Diet"},"content":{"rendered":"<section class=\"wpb-content-wrapper\"><p>[vc_row css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; angled_section=&#8221;no&#8221; text_align=&#8221;left&#8221; background_image_as_pattern=&#8221;without_pattern&#8221;][vc_column][vc_column_text]<\/p>\n<h5>What Is the Mediterranean Diet?<\/h5>\n<p>The Mediterranean diet is based on plant based, whole foods that are native to the Mediterranean region.<\/p>\n<p><!--more--><\/p>\n<p>The Mediterranean Guidelines*:<\/p>\n<ul>\n<li>Focus on fruits and veggies, nuts, seeds, legumes, whole grains, fish, seafood, bread, and extra virgin olive oil<\/li>\n<li>Eat poultry, eggs, cheese, and yogurt in moderation<\/li>\n<li>Eat red meat very sparingly<\/li>\n<li>Avoid processed meats, refined grains and oils, and highly processed food<\/li>\n<li>Eat your meals with others! It\u2019s believed that a social aspect reinforces positive changes!<\/li>\n<\/ul>\n<p>*These guidelines are broad and everyone\u2019s different. This diet may or my not be right for you so it\u2019s best to speak to a professional before making dietary changes.<\/p>\n<h5>The Mediterranean Diet Benefits<\/h5>\n<h4>It\u2019s Easy to Follow<\/h4>\n<p>The Mediterranean diet is easy to follow because you can tailor it to fit your tastes and budget. You\u2019re not restricted from any food group or limited by quantity. Rather, you\u2019re encouraged to focus on incorporating nutrient dense foods that leave you full and satisfied. This diet shouldn\u2019t be stressful to follow, which gives it major (black bean) brownie points!<\/p>\n<h4>Heart Health<\/h4>\n<p>There are many studies linking heart health benefits to the Mediterranean Diet. This is partly because on this diet people consume two to four tablespoons of olive oil per day. Olive oil is rich in Monounsaturated and Omega 3 fatty acids, which are associated with lower levels of health disease, cancer, depression, and inflammatory diseases.<\/p>\n<p>It\u2019s important to note that not all olive oil is created equal. Studies have found benefits in olive oil that has been cold pressed and stored properly. When olive oil is exposed to heat and light it can become denatured, losing its beneficial properties. When buying olive oil keep your eye out for cold pressed and a dark glass bottle to help protect the oil. And be sure to store your olive oil in a cupboard (away from heat and light).<\/p>\n<h4>Longevity<\/h4>\n<p>Over and over again we hear about the benefits of adding plant foods to our diet for longevity. This is very much in-line with the Mediterranean diet. The diet encourages eating lots of nuts, seeds, fruits, veggies, and olive oil \u2013 all of which have the benefits of longevity.<\/p>\n<p>To get the most benefits from these foods make sure you\u2019re always consuming high quality ingredients. For example, buy dry-roasted or raw nuts\/seeds, and always read the label. The only ingredients should be that nut\/seed and maybe some salt \u2013 no added preservatives or refined oils.<\/p>\n<div id=\"attachment_53165\" style=\"width: 1010px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/blog-well.ca\/wp-content\/uploads\/2019\/04\/All-About-the-Mediterranean-Diet-2.jpg\"><img decoding=\"async\" aria-describedby=\"caption-attachment-53165\" class=\"wp-image-53165 size-full\" src=\"https:\/\/blog-well.ca\/wp-content\/uploads\/2019\/04\/All-About-the-Mediterranean-Diet-2.jpg\" alt=\"Flat lay view of a brunch table and people passing food\" width=\"1000\" height=\"676\" srcset=\"https:\/\/well.ca\/blog\/wp-content\/uploads\/2019\/04\/All-About-the-Mediterranean-Diet-2.jpg 1000w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2019\/04\/All-About-the-Mediterranean-Diet-2-300x203.jpg 300w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2019\/04\/All-About-the-Mediterranean-Diet-2-768x519.jpg 768w, https:\/\/well.ca\/blog\/wp-content\/uploads\/2019\/04\/All-About-the-Mediterranean-Diet-2-700x473.jpg 700w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><p id=\"caption-attachment-53165\" class=\"wp-caption-text\">Enjoying food with friends and family is part of the Mediterranean Diet!<\/p><\/div>\n<h5>My Biggest Tip is to Start Slow<\/h5>\n<p>If the Mediterranean Diet interests you, you can begin by incorporating aspects of it into your life \u2013 you don\u2019t need to follow it 100%.<\/p>\n<p>You can start by adding more greens into your diet. If you eat lots of meat try to implementing Meatless Monday (every Monday stay away from meat and focus your diet around the food groups recommended in the Mediterranean Diet). Another easy switch is to incorporate more olive oil, and less refined oils in your diet. This slow transition may help ease the change and make the program easier to stick with.<\/p>\n<h5><strong>Recipes<\/strong><\/h5>\n<p><a href=\"https:\/\/ohsheglows.com\/2019\/03\/07\/meal-prep-week-long-power-bowls\/\">Here\u2019s a great recipe<\/a> that follows the Mediterranean Diet. It\u2019s by Oh She Glows \u2013 one of my go-to recipe blogs. I love this recipe for a few reasons: it\u2019s more of a small meal prep (you\u2019ll get enough for a few portions), it should only take about 30 minutes, and it\u2019s very easy to customize (you can substitute for any veggies you have on hand).<\/p>\n<p>P.S. This is delicious topped with some olive oil and salt.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/section>","protected":false},"excerpt":{"rendered":"<p>[vc_row css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; angled_section=&#8221;no&#8221; text_align=&#8221;left&#8221; background_image_as_pattern=&#8221;without_pattern&#8221;][vc_column][vc_column_text] What Is the Mediterranean Diet? The Mediterranean diet is based on plant based, whole foods that are native to the Mediterranean region.<\/p>\n","protected":false},"author":214,"featured_media":53164,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"cybocfi_hide_featured_image":"","footnotes":""},"categories":[1317],"tags":[],"class_list":["post-53163","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lunch-dinner"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>All About the Mediterranean Diet - WellBeing by Well.ca<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/well.ca\/blog\/all-about-mediterranean-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"All About the Mediterranean Diet - WellBeing by Well.ca\" \/>\n<meta property=\"og:description\" content=\"[vc_row css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; angled_section=&#8221;no&#8221; text_align=&#8221;left&#8221; background_image_as_pattern=&#8221;without_pattern&#8221;][vc_column][vc_column_text] What Is the Mediterranean Diet? 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WellBeing by Well.ca","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/well.ca\/blog\/all-about-mediterranean-diet\/","og_locale":"en_US","og_type":"article","og_title":"All About the Mediterranean Diet - WellBeing by Well.ca","og_description":"[vc_row css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; angled_section=&#8221;no&#8221; text_align=&#8221;left&#8221; background_image_as_pattern=&#8221;without_pattern&#8221;][vc_column][vc_column_text] What Is the Mediterranean Diet? 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