Mediterranean Diet for Beginners

Rich in fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is both delicious and nutritious. It may help manage your weight, protect your heart, and prevent diabetes.
What is the Mediterranean diet?
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.
Some research has suggested that people living in these regions tend to be healthier and have a lower risk of many chronic conditions, compared with people who follow a standard American diet.
It typically encourages people to:
consume more:
fruits
vegetables
whole grains
legumes
nuts and seeds
heart-healthy fats
consume less:
processed foods
added sugars
refined grains
limit alcohol consumption
Research has indicated that the Mediterranean diet can:
-promote weight loss
-help prevent heart attacks, stroke, and type 2 diabetes
-reduce the risk of premature death
For this reason, the Mediterranean diet is a suitable option for those looking to improve their health and protect against chronic disease.
Healthline content is strictly informational and should not be considered medical advice. See a licensed medical professional for diagnosis and treatment recommendations. Opinions expressed in this video may not reflect those of Healthline Media.
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[@OuterHeavenNET]

I need to make this change for myself and most importantly for my family.

[@timothybilsky3023]

I really like your videos and how balanced they are in regard to diet. I eat a diet chock full of fruits, veggies, whole grains, nuts, meats, and some dairy. I doubt I’ll ever have a flat stomach on account of genetics, but I feel way better day by day that I did prior to starting eating this way 3+ yrs ago. And I believe alcohol mostly does harm not good, because the liver has a very difficult time processing even small quantities.

[@elisandler6948]

Thats awesome

[@magikyuu3279]

do you count calories?

[@elisandler6948]

Just some advice and believe me I'm no expert on diet but I work in a grocery store tilapia and caned tuna isn't my go to option for fish haddock and salmon I believe are healthier and raised more clean

[@timothybilsky3023]

@@magikyuu3279 not generally. I know how much overall I am near per day and just try to eat mostly the same stuff to keep me there with the occasional splurge, try to get good fiber in almost all meals, balanced with protein and fat. Mostly avoid added sugar especially in coffee, allow about 200 calories per day on added sugar treats but there are seasons where I basically get no added sugar and others where I get 300-400 cals per day with it like a week surrounding Thanksgiving or Christmas. I get some fermented foods in there routinely and try to feed the gut bugs, assume it probably helps in some way.

[@timothybilsky3023]

@@elisandler6948 yeah, those are mostly farmed fish. I don’t eat a ton of filets, but when I do, I go for wild caught stuff. I really like the wild caught canned salmon at ALDI, if you don’t mind the soft bones (from cooking process), it’s pretty tasty and cheap at about $3.25 for 15oz, almost a pound, which is over 4 servings.

[@Postdisclosureworld]

I love these evidence based presentations. There is so much nutritional misinformation that percolates on social media, this is well needed.

[@miltonbrown2635]

Looking forward to my journey with the Mediterranean diet for beginners, as I strive to become more knowledgeable about this lifestyle. Various dishes & instructions will be very appreciated.

[@TRS-he4hb]

eliminating wine and alcohol completely is key....if you want social benefits, drinking tea or coffee with your family achieves the exact same social outcome while providing staggeringly more health benefits without any of the deadly consequences of alcohol consumption

[@jorgegarcia3358]

🍻 cheers to that

[@stevenhull5025]

I thought red wine in moderation has health benefits???

[@TRS-he4hb]

@@stevenhull5025 even small amounts of it cause negatives health outcomes

[@matthewgraham2546]

I learned something today, thanks.

[@HealthlineMedia]

Glad to help

[@Lenabeana47]

Loser

[@charmeineca]

I'm starting to experiment with Greek foods to try and help with digestive issues. Love the colorful foods and aromas. I'm not a fan of wine overall except for blush. For non alcohol drinkers, I'd suggest using sparkling water and making a punch. Or I've started for summer months chilling caffeine free brewed teas. It helps.

[@CleeinMontana]

Anytime yt has their box of disparity, ignore it and know you’re on the right channel.

[@n.ll.8796]

I love it im on it and i wish i can meet a man that likes to eat same thing .

[@howtodoitdude1662]

Another factor why Americans are not healthy is our stress level. Europeans enjoy life. Spend more time with their families and take naps during the day.

[@stevenhull5025]

More like a junk diet

[@ericalcosiba]

Thank you so much! This was incredibly helpful!! Especially the “Common Sense” part lol

[@rosierollin]

Thank you so much!

[@mathewjoseph6334]

Thank you

[@istella3591]

Ciao, ho seguito il tuo video con molto interesse e lo apprezzo molto, perché alla mia tesina di inglese ho scelto di parlare della "Dieta mediterranea", argomento che abbiamo studiato molto in materia di "Scienze dell'alimentazione". Quindi ci tengo molto a sottolineare la differenza, molto importante per noi Italiani, tra OLIO D'OLIVA e OLIO EXTRAVERGINE D'OLIVA, infatti: L'OLIO EXTRAVERGINE è ottenuto da spremiture meccaniche a freddo di olive SENZA l'utilizzo di solventi chimici per chiarificare il prodotto. L'OLIO D'OLIVA invece è un olio raffinato e cioè TRATTATO CON COMPOSTI CHIMICI E SOLVENTI per chiarificare e rendere il prodotto finale meno acido e più cristallino. Per il resto brava, mi fa piacere che tu diffonda questo tipo di dieta perché è veramente importante. Buon lavoro💪❤

[@marjoriepark1198]

Informative and interesting. I am interested to give this a try. Many of the food choices already are part of my daily food intake. One suggestion to make your presentation more legitimate. Use of the word altimers as opposed to Alzheimer’s….just a suggestion. A common mispronunciation. 💫

[@RN083012]

Great video!

[@HealthlineMedia]

Thanks! Glad you enjoyed it

[@dakotakim1837]

I appreciate the information. I was trying to do carnivore diet but I couldn’t. Although, it’s really really good diet but I guess it’s not for me due to my eating habits and culture 🤷‍♀️ idk why

[@M70.00]

I found your vid on the Healthline website. I enjoyed all the great info, it sounds like you know your stuff. I agree with your vid about deciding what to eat. Where can I get more info on recipes or food items and I'll come up with my now dishes. Thank you!

[@Shajia-b4x]

very good

[@maryvargas2781]

5:06 I would like to learn more about a Whole 30 diet plan, please. 😊

[@lilmsgs]

Raman is highly processed flour

[@Surfer-727]

Fake bleached, (enriched ) and brominated white or brown bread is against the law in other western countries.

[@starthng]

You can make it at home with pasta noodles and baking soda!

[@DMaria216]

Most noodles are

[@lilmsgs]

@@DMaria216 Not really. These days you can get noodles made out of most anything. Spinach, black beans... etc etc

[@stevenhull5025]

Bread (wholemeal or not) is made from grains with sugar added. Grains and sugar cause inflammation.

[@drorkay]

Can you please make a video on diet for people with high triglycerides.

[@williamstoryiii9252]

Cool video.

[@Haelth.123]

Thanks

[@Susan.I]

I’m allergic to all nuts ,fresh fruit. But I can eat frozen fruit, I’m also allergic to dairy products. Can I still benefit from the Mediterranean diet?

[@stevenhull5025]

Fruit has sugar

[@marieleemcgill5011]

What is your opinion on the carnivore diet that everybody is talking about that? In my opinion it’s not that healthy but I wanted your opinion

[@stevenhull5025]

KETO diet is what I have been doing for just over 4 months now. I add low carb veg like cauliflower, broccoli, pak choi, cabbage and courgettes. Ground beef 20% fat, chicken thighs, lambs liver, pork belly, chuck steak, bacon, mackerel, sardines, eggs, cheese and butter. Weight loss from 88.6kg down to 74.2kg. BMI now smack bang in the middle of the green healthy zone, no longer pre-diabetic, blood pressure normalised, no longer on medications, visceral fat on my stomach nearly all gone, man's boobs gone and skin condition cleared up.

[@Surfer-727]

That was great ! I hope to also hear what you say about the DNA diet. Like Geno Palate for example. Is it legit ?

[@magnoliasunshine5147]

Are you meaning “eat right for your blood type”?

[@Surfer-727]

@@magnoliasunshine5147 No.

[@iampanda8804]

"May" - Heard May a lot..

[@KK-xm3oc]

For legal reasons lol

[@tallowoodgirl3840]

Thanks for the video. Is the Mediterranean diet low oxalate?

[@stevenhull5025]

Vegetables are known to cause inflammation and many are actually poisonous.

[@jazzyjk27]

But don’t people in those countries walk everywhere? Is that the reason they’re healthy or is it really their diet?

[@pengster2592]

It’s both and it is more of a Mediterranean lifestyle than diet.

[@DMaria216]

@@pengster2592definitely both. A great combination

[@alisonfaulkner47]

Can you incorporate intermittent fasting with this diet?

[@DMaria216]

I do. I maintained my weight this way for about two years. Monday is my cheat day.

[@asyed1995]

Groups of Foods can helpful .

[@Robert-er5wq]

Good grief: one glass of wine poses no health risk to non-alcoholics. Why are Americans so anal about it?

[@magnoliasunshine5147]

Ramen is ok???

[@DMaria216]

Throw out that seasoning packet and make your own broth. I add veggies and egg as well. The noodles aren’t that bad it’s that packet that’s full of sodium.

[@stevenhull5025]

Nothing but a pile of carbohydrates

[@asyed1995]

Healthy foods needs Foods to help. .

[@babyfriedrice1874]

So u cant eat white rice?

[@stevenhull5025]

Rice is nothing but starch which in turns to sugar and is then stored as fat. It has virtually zero nutritional value for a human being.

[@bubbles2868]

Red wine is actually good for the heart.

[@DMaria216]

“Red wine is sometimes considered healthy for the heart because it contains antioxidants and polyphenols, which may help prevent coronary artery disease and reduce the risk of heart disease. However, there is no research that has established a cause-and-effect link between drinking alcohol and better heart health, and other factors may be at play”. You can get antioxidants in other ways. Alcohol is a carcinogen

[@zacharysherry2910]

Hiiii❤ Lisa

[@AndreaColeman-f8q]

Seafood diet

[@stevenhull5025]

Sardines and Wild Atlantic caught salmon yes. Farmed fish NO. Large fish like Tuna, Swordfish etc a BIG NO = mercury.

[@Pikkiwoki]

Not everyone has a family and friends thank you very much so I'll skip that step.

[@kevinr3263]

I'll be your friend

[@TaliEpshtein]

U okay, buddy?

[@DMaria216]

This makes me so sad😢 everyone deserves a friend

[@MahiraNaaz-u9i]

Mera wajan bhut zada h please mujhe

[@ThedeadaccountAL]

Mentions the Mediterranean counties except north Africa and the Middle East which is ironic considering the fact that foods like oilve oil firt originated there and then passed to Europe!

[@CleeinMontana]

Basically, this is a kidney diet.

[@bubbles2868]

It sure is

[@cyounger5716]

Looks awful

[@stevenhull5025]

A big juicy steak smothered in butter with 4 fried eggs any day than a pile of nuts, seeds and lettuce leaves.

[@stephanea5364]

So it's the healtiest diet while you gain weight by eating calorie dense food like lot of bread, Olive oil, nuts, fat fishes, pasta and rice. Really?

[@baruchwarrior2389]

Healthy fats…

[@stephanea5364]

@@baruchwarrior2389 I know but still full of calories so you get fat anyway

[@evinoc]

I think try it even tho it seems counterintuitive. The foods are whole, mainly alkaline and water rich foods and cause less inflammation/ bloating. Healthy fats are good, saturated fats not so much. you must move the body too.

[@AltaGamer98]

We walk so much

[@stevenhull5025]

The HEALTHIEST FOOD IS A KETO DIET FULL STOP.

[@jimkragelund7517]

Raises my blood sugar 230-280 every meal! And taste hirrible, usually a juicy nasty mushy, over seasoned pile of garbage!

[@stevenhull5025]

Eat fatty ground beef, chicken thighs, chuck steak, pork belly, lambs liver, mackerel, sardines, bacon, eggs and butter plus one and a half litres of spring water every day. You will be amazed at the results.

[@Imsaved777]

Boring