- The Mediterranean diet is less of a “diet” and more of a sustainable eating pattern focused on whole foods.
- But if you’re primarily eating prepared meals and snacks or from restaurants, it can dampen the benefits.
- Cutting back on these foods and eating more legumes, fruits, vegetables and fatty fish can improve health.
The Mediterranean Diet isn’t new—it’s thought to have ancient roots, with traditions of eating plant-based foods, olive oil and seafood dating back to Mesopotamia. “The Mediterranean diet is one of the most well-researched and evidence-based eating patterns, and it doesn’t require strict rules, calorie counting or macro tracking,” says Kat Benson, CSSD, CPT, RDN.
Research has shown that this style of eating can help reduce the risk of chronic conditions such as cardiovascular disease, diabetes and even neurodegenerative diseases. And while it’s relatively easy to follow—and to Benson’s point, not overly restrictive—there’s one habit you want to break to fully reap the benefits of this diet: consuming mostly prepared foods or eating most meals out at restaurants. To clarify, these foods are okay to enjoy in moderation. Often, making your own meals and snacks at home translates to lower added sugar and salt consumption. (You control how much sugar, salt and fats go into your food when you prepare it yourself).
How Preparing Meals Yourself Can Help You Follow the Med Diet
The Mediterranean diet is, by nature, designed to be sustainable and easy to follow. “One of the major principles of the Mediterranean diet is consuming whole foods instead of foods that have been ultra-processed,” says Destini Moody, RD, CSSD, LD.
However, this often means making your own meals, versus turning to prepared dishes or takeout. To clarify, not all frozen meals or takeout are unhealthy, but they can be higher in added sugars, sodium and saturated fats than you might expect. As a result, they also tend to have more total calories than meals you’d prepare at home. “Reducing your reliance on ultra-processed meals and snacks makes it easier to align with the Mediterranean style of eating and unlock the full benefits of this approach,” Benson says.
Breaking this reliance can help you try new nutritious foods and increase your intake of healthy nutrients that can support your overall health.
Enables you to eat more whole foods
“When you reduce ultra-processed foods [in your diet], you tend to choose whole foods that contain antioxidants, which have been linked to a longer life when consumed regularly,” Moody says. “Instead of eating snacks like veggie straws and fruit snacks, snack on baby carrots and hummus or dried food.”
Not to mention, when you reduce your intake of prepared foods that can be high in added sugar and sodium, it allows you to try and experiment with whole foods you may not usually eat or cook with. Think of this as a way you can expand your palate.
Promotes longevity & overall health
Some prepared foods are high in calories but don’t offer much nutrition, compared to more nutrient-dense whole foods. In fact, research often shows that eating more whole foods—and preparing foods yourself—is associated with reduced risk of chronic diseases such as diabetes, hypertension and certain cancers. One study found that those who cooked more than five times a week ate more fruits and veggies than those who cooked less than three times a week. What’s more, those who cooked more were 28% less likely to have an overweight BMI and 24% less likely to have excess body fat.
Not only does cooking for yourself improve your health, it may also increase your lifespan. Research suggests that cooking can offer older adults a range of benefits—from improved cognitive support and overall well-being to greater social connection. These are just some of the reasons why cooking meals at home for yourself and others is linked to a longer, higher-quality life.
Encourages mindfulness and skill-building in the kitchen
Cooking is just one way to practice mindfulness, or staying connected to how your body feels and aware of your surroundings. It can also challenge you to try new recipes in the kitchen. “Moving away from packaged meals helps you build cooking skills and be more intentional with your food choices, which can make healthy eating feel more enjoyable and sustainable,” Benson says.
Other Tips for Following the Mediterranean Diet
In addition to reducing your intake of prepared foods high in added sugar and salt, follow these RD-backed tips to get the most out of the Mediterranean diet.
- Shop wisely. One of the biggest perks of following this style of eating is having fun trying new whole foods. But at the same time, you don’t want to over-buy fresh foods as they can spoil faster. Luckily, frozen and canned produce can be just as nutritious as fresh—so long as they aren’t prepared with sauces or syrups with added sugar or sodium. “Rotate a few go-to vegetables or fruits throughout the week instead of trying to buy too many options,” Benson advises. “This keeps meals realistic, reduces waste and still ensures variety.”
- Balance your plate. Whole foods are important, but so is getting the right balance of macronutrients. “Aim for a mix of carbohydrates, fiber, protein and fats at most meals,” Benson says. “Healthy fats—like nuts, seeds, olive oil and avocado—are key for hormone and brain health.”
- Focus on addition. Removing all prepared foods abruptly isn’t a necessary or sustainable strategy. Instead, focus on what you can add—fruits, vegetables, legumes, nuts, seeds, healthy fats, dairy and lean proteins. “Changes that are too dramatic and abrupt don’t tend to last and may make people feeling frustrated, deprived and unhappy with their eating experiences,” Moody says.
- Don’t chase perfection. “Focus on one meal or one day at a time,” Benson says. “Progress is more important than perfection.” For example, you may start by preparing just one or two go-to dishes each week, like a Three Bean Salad paired with a Chicken & Quinoa Casserole. Both of these dishes make several servings, so you can enjoy it throughout the week.
Our Expert Take
When it comes to longevity and well-being, the Mediterranean diet is one of the best eating patterns you can follow. It’s also one of the most sustainable as it doesn’t require you to restrict calories or avoid entire food groups. That said, the number one habit you’ll want to break is reaching for prepared foods, like ultra-processed foods and restaurant meals, too often, as they can be high in added sugar and salt. Breaking this habit can help you introduce more whole foods into your diet and allow you to get creative in the kitchen. Happy cooking!
