{"id":13417,"date":"2025-02-25T07:19:46","date_gmt":"2025-02-25T00:19:46","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13417"},"modified":"2025-02-25T07:19:46","modified_gmt":"2025-02-25T00:19:46","slug":"guide-to-the-mediterranean-diet-benefits-foods-and-lifestyle-habits","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13417","title":{"rendered":"Guide to the Mediterranean Diet: Benefits, Foods, and Lifestyle Habits"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/02\/guide-to-mediterranean-diet-1024x683.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Guide to the Mediterranean Diet: Benefits, Foods, and Lifestyle Habits | MyFitnessPal\" \/><\/p>\n<p>There\u2019s a reason the Mediterranean diet has remained <a href=\"https:\/\/www.usnews.com\/info\/blogs\/press-room\/articles\/2025-01-03\/u-s-news-releases-the-2025-edition-of-best-diets\">one of the top diets<\/a> year after year. It&#8217;s sustainable, achievable, and realistic for the long haul (<a href=\"https:\/\/health.usnews.com\/best-diet\/best-diets-overall\">1<\/a>).&nbsp;<\/p>\n<p>Plus, it\u2019s more than just a diet. It\u2019s a lifestyle.&nbsp;<\/p>\n<p>In fact, socializing with friends and moving your body on the regular is also important in addition to eating a variety-filled, plant-forward diet (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5418209\/\">2<\/a>,<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet\">3<\/a>). This trifecta is really the golden ticket that makes the Mediterranean diet rise to the top of the charts every year.&nbsp;<\/p>\n<p>We\u2019re breaking it down so you can start living and eating the Mediterranean way.&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-what-is-the-mediterranean-diet\"><strong>What is the Mediterranean Diet?<\/strong><\/h2>\n<p>Rich in plant-based foods, the Mediterranean diet is based on (<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet\">3<\/a>):<\/p>\n<ul class=\"wp-block-list\">\n<li>Vegetables<\/li>\n<li>Beans and legumes<\/li>\n<li>Whole grains<\/li>\n<li>Healthy fats<\/li>\n<\/ul>\n<p>Dietitians tend to support this style of eating. <a href=\"https:\/\/myfitnesspal.app.link\/2xn7A35SaRb\">MyFitnessPal<\/a>\u2019s head of nutrition, Melissa Jaeger, RD, LD,&nbsp; is a huge cheerleader for the diet.<\/p>\n<p>\u201cFollowing a Mediterranean dietary pattern allows for flexible eating habits while encouraging nutrient-dense foods,\u201d she says.&nbsp;<\/p>\n<p>\u201cI love that this approach doesn\u2019t cut out any food group but prioritizes getting plenty of fiber and a variety of nutrients. Plus, it encourages positive mealtime behaviors such as slowing down to enjoy your food in the company of others,&#8221; says Jaeger.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-health-benefits-of-the-mediterranean-diet\"><strong>Health Benefits of the Mediterranean Diet<\/strong><\/h2>\n<p>The health benefits of a Mediterranean diet seem to be endless. Whether you\u2019re struggling with inflammation, or simply want to improve your health for the long haul, this plan is a great place to start (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7400632\/\">5<\/a>).&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-anti-inflammatory-properties-nbsp\">Anti-Inflammatory Properties&nbsp;<\/h3>\n<p>It\u2019s all those colorful fruits and veggies that give the Mediterranean diet its anti-inflammatory power.&nbsp;<\/p>\n<p>Antioxidants in these foods are the \u201cgood guys\u201d that help fight the \u201cbad guys\u201d (free radicals) that build up in your body over time (<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet\">3<\/a>).&nbsp;&nbsp;<\/p>\n<p>Where do those \u201cbad guys\u201d come from?<\/p>\n<ul class=\"wp-block-list\">\n<li>The environment<\/li>\n<li>Stress<\/li>\n<li>Less-than-great eating habits<\/li>\n<li>Lack of physical activity<\/li>\n<\/ul>\n<p>But eating foods high in antioxidants, which are all over the Mediterranean diet, have been shown to help lower inflammation (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7400632\/\">5<\/a>).<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-heart-health\">Heart Health<\/h3>\n<p>One of the Mediterranean diet\u2019s biggest claims to fame is the stellar role it plays in heart health.&nbsp;<\/p>\n<p>While some research says it\u2019s healthy fats, like olive oil,&nbsp; that gives the Mediterranean diet its clout when it comes to heart health, we know it\u2019s the totality of the Mediterranean lifestyle that really makes the difference.&nbsp;<\/p>\n<p>Here\u2019s what makes the Mediterranean lifestyle so great for your heart health (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5418209\/\">2<\/a>,<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30817261\/\">6<\/a>):<\/p>\n<ul class=\"wp-block-list\">\n<li>Daily movement<\/li>\n<li>Socializing<\/li>\n<li>Prioritizing sleep<\/li>\n<li>Antioxidant-rich foods<\/li>\n<li>Dietary fiber<\/li>\n<li>Unsaturated fat<\/li>\n<\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"643\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/02\/2072062_HeartHealth_V3_op1A_020524-1024x643.jpg\" alt=\"How To Improve Heart Health: 29 Things You Should Do\" class=\"wp-image-54604 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like\">You might also like<\/h5>\n<p class=\"has-medium-font-size\"><strong><a href=\"https:\/\/blog.myfitnesspal.com\/how-to-improve-heart-health-29-things-you-should-do\/\">How To Improve Heart Health: 29 Things You Should Do<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\" id=\"h-healthy-aging-nbsp\">Healthy Aging&nbsp;<\/h3>\n<p>Want to live to be 100? Try the Mediterranean diet, an <a href=\"https:\/\/blog.myfitnesspal.com\/foods-that-do-dont-support-aging-longevity\/\">eating pattern rich in longevity based foods<\/a>.&nbsp;<\/p>\n<p>Research shows eating a diet that has less inflammatory compounds, like added sugars and saturated fats, and more anti-inflammatory nutrients, like those fruits and veggies in the Mediterranean diet, can promote healthy aging through lowering chronic inflammation over time (<a href=\"https:\/\/www.mdpi.com\/2227-9059\/9\/8\/922\">7<\/a>).&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-weight-management\">Weight Management<\/h3>\n<p>Whether you\u2019re looking to lose weight or maintain it, the Mediterranean diet has your back (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9105806\/\">8<\/a>). Thanks to the high fiber content of the diet, you\u2019re left feeling satisfied with your meals and snacks.&nbsp;<\/p>\n<p>Research shows filling your body with better quality foods means you\u2019re more likely to achieve your weight goals and maintain them (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9105806\/\">8<\/a>, <a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/14\/2956\">9<\/a>).&nbsp;&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-key-foods-in-the-mediterranean-diet\"><strong>Key Foods in the Mediterranean Diet<\/strong><\/h2>\n<p>A-listers in the Mediterranean Diet include (<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet\">3<\/a>):<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-fruits\">Fruits:<\/h3>\n<p>The Mediterranean diet encourages eating a variety of fresh, seasonal, and whole fruits. They\u2019re a naturally sweet dessert or snack.<\/p>\n<p>Here are a few ways to add fruit to your meals:<\/p>\n<ul class=\"wp-block-list\">\n<li>Fresh fruits, like berries<\/li>\n<li>Dried, frozen or preserved fruit (no added sugar, please)<\/li>\n<li>Canned or jarred fruits preserved in 100% fruit juice&nbsp;<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-vegetables\">Vegetables:<\/h3>\n<p>No Mediterranean meal is complete with vegetables. They form the foundation of the diet\u2019s plant-forward, nutrient-dense meals.<\/p>\n<p>All these types of vegetables count on Mediterranean diet:&nbsp;<\/p>\n<ul class=\"wp-block-list\">\n<li>Fresh vegetables<\/li>\n<li>Frozen vegetables&nbsp;<\/li>\n<li>Canned vegetables rinsed well. Rinsing may reduce the sodium upward of 33% in your canned veggies (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6833685\/\">10<\/a>).&nbsp;<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-whole-grains-nbsp\">Whole Grains:&nbsp;<\/h3>\n<p>Carb lovers, you\u2019re welcome here! The Mediterranean diet is filled with whole grains that deliver when it comes to <a href=\"https:\/\/blog.myfitnesspal.com\/why-is-fiber-important-and-how-to-incorporate-it-into-your-day\/\">dietary fiber<\/a> and important nutrients, like antioxidants and B vitamins.&nbsp;<\/p>\n<p>A few whole grains that fit into the Mediterranean diet include:<\/p>\n<ul class=\"wp-block-list\">\n<li>Buckwheat<\/li>\n<li>Bulgur<\/li>\n<li>Farro&nbsp;<\/li>\n<li>Multigrain bread&nbsp;<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-beans-legumes-lentils\">Beans, Legumes, Lentils:<\/h3>\n<p>The more, the merrier when it comes to these plant-based protein picks.&nbsp; All beans, lentils, and peas are welcomed in the Mediterranean diet. Beans are incorporated throughout the day and may <a href=\"https:\/\/blog.myfitnesspal.com\/9-20-minute-high-fiber-breakfast-recipes-under-325-calories\/\">make an appearance during breakfast <\/a>often too (like in a <a href=\"https:\/\/blog.myfitnesspal.com\/spicy-lentil-shakshuka-with-garlicky-yogurt\/\">Spicy Lentil Shakshuka<\/a>!)<\/p>\n<p>A few good choices include:<\/p>\n<ul class=\"wp-block-list\">\n<li>Lentils<\/li>\n<li>Chickpeas<\/li>\n<li>Lima beans<\/li>\n<li>White beans<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-healthy-fats-nbsp\">Healthy Fats:&nbsp;<\/h3>\n<p>Extra virgin olive oil is a mainstay on a Mediterranean diet. Whether it\u2019s baked into breakfast breads or drizzled over salads or veggies, it\u2019s certainly showing up throughout the day.&nbsp;<\/p>\n<p>Other unsaturated fats in this diet included:&nbsp;<\/p>\n<ul class=\"wp-block-list\">\n<li>Nuts<\/li>\n<li>Seeds<\/li>\n<li>Vegetable oils<\/li>\n<li>Seed oils&nbsp;&nbsp;<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-animal-proteins-nbsp-nbsp\">Animal Proteins:&nbsp;&nbsp;<\/h3>\n<p>Animal proteins can play a role in the Mediterranean diet, just more sparingly.<\/p>\n<p>\u201cThough plant-based foods are the foundation of most Mediterranean meals, there are several types of animal-based foods on the menu,\u201d says MyFitnessPal dietitian Katherine Basbaum.<\/p>\n<p>These include fish, yogurt, and cheese.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<figure class=\"wp-block-image aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/02\/mediterranean-grocery-list-683x1024.jpg\" alt=\"\" class=\"wp-image-61797\" \/><\/figure>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p class=\"has-medium-font-size\"><strong>About the Experts<\/strong><\/p>\n<p><strong>Elizabeth Shaw, MS, RDN, CPT <\/strong>is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.<\/p>\n<p><strong>Katherine Basbaum, MS, RD <\/strong>is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science &amp; Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.<\/p>\n<p><strong>Melissa Jaeger RD, LD <\/strong>is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<h2 class=\"wp-block-heading\" id=\"h-mediterranean-diet-meal-plan\">Mediterranean Diet Meal Plan<\/h2>\n<p>Keep it simple on the Mediterranean diet and plan your meals and snacks with staple foods that pack staying power.&nbsp;<\/p>\n<p>Here\u2019s an example of what your day might look like:<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<figure class=\"wp-block-table\">\n<table class=\"has-fixed-layout\">\n<tbody>\n<tr>\n<td class=\"has-text-align-center\" data-align=\"center\"><strong>Breakfast<\/strong><\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><strong>Morning Snack<\/strong><\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><strong>Lunch<\/strong><\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><strong>Afternoon Snack<\/strong><\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><strong>Dinner<\/strong><\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><strong>Dessert<\/strong><\/td>\n<\/tr>\n<tr>\n<td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/blog.myfitnesspal.com\/truth-greek-yogurt\/\">2% fat Greek Yogurt<\/a>, Fresh Berries, Walnuts and Chia Seeds&nbsp;<\/td>\n<td class=\"has-text-align-center\" data-align=\"center\">Homemade <a href=\"https:\/\/blog.myfitnesspal.com\/multigrain-blueberry-muffins\/\">Multigrain Blueberry Muffin<\/a> &amp; Hot Tea<\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/blog.myfitnesspal.com\/mediterranean-salad-with-crispy-chickpeas\/\">Chickpea Salad<\/a> with Olive Oil Dressing &amp; Slice of Whole Grain Baguette&nbsp;<\/td>\n<td class=\"has-text-align-center\" data-align=\"center\">Red Pepper Hummus &amp; Cucumbers<\/td>\n<td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/blog.myfitnesspal.com\/roasted-salmon-with-mandarin-salsa\/\">Roasted Salmon<\/a> with Mandarin Salsa; Optional Glass of Red Wine<\/td>\n<td class=\"has-text-align-center\" data-align=\"center\">1-Ounce Dark Chocolate &amp; Almonds<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"643\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2021\/02\/6-Ways-to-Diversify-the-Mediterranean-Diet-1024x643.jpg\" alt=\"6 Ways to Diversify the Mediterranean Diet\" class=\"wp-image-49654 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like-0\">You might also like<\/h5>\n<p class=\"has-medium-font-size\"><strong><a href=\"https:\/\/blog.myfitnesspal.com\/ways-to-diversify-the-mediterranean-diet\/\">6 Ways to Diversify the Mediterranean Diet<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-common-myths-about-the-mediterranean-diet\"><strong>Common Myths About the Mediterranean Diet<\/strong><\/h2>\n<p>Let\u2019s clear up confusion around the Mediterranean diet.&nbsp;<\/p>\n<ol class=\"wp-block-list\">\n<li><strong>You are guaranteed to lose weight on a Mediterranean diet.&nbsp;<\/strong><\/li>\n<\/ol>\n<p>Balance and moderation are key, even on the Mediterranean diet. Portion control still comes into play on this diet. Focus on mindful eating, <a href=\"https:\/\/myfitnesspal.app.link\/2xn7A35SaRb\">logging your food<\/a>, and using healthy fats in moderation.&nbsp;<\/p>\n<ol start=\"2\" class=\"wp-block-list\">\n<li><strong>You won\u2019t get enough iron following a Mediterranean diet.<\/strong><\/li>\n<\/ol>\n<p>Meat eaters, relax! Iron is found in both plant and animal based foods. While the Mediterranean diet does recommend limiting your consumption of animal proteins, you can still meet your iron needs by incorporating high-iron plant foods, like spinach, artichokes, soybeans, beans, and even ready-to-eat whole grain fortified cereals (<a href=\"https:\/\/www.dietaryguidelines.gov\/resources\/2020-2025-dietary-guidelines-online-materials\/food-sources-select-nutrients\/food-sources-iron\">11<\/a>).&nbsp;<\/p>\n<ol start=\"3\" class=\"wp-block-list\">\n<li><strong>Eating a Mediterranean diet is expensive.<\/strong><\/li>\n<\/ol>\n<p>The key to following a Mediterranean diet is <a href=\"https:\/\/blog.myfitnesspal.com\/home-cooking-benefits\/\">cooking at home<\/a>! When you do this consistently, you\u2019re more likely to<a href=\"https:\/\/blog.myfitnesspal.com\/home-cooking-benefits\/\"> save more money<\/a> and <a href=\"https:\/\/blog.myfitnesspal.com\/home-cooking-benefits\/\">reach your goals.<\/a>&nbsp;<\/p>\n<ol start=\"4\" class=\"wp-block-list\">\n<li><strong>It feels boring to eat Mediterranean-style meals everyday.<\/strong><\/li>\n<\/ol>\n<p>Don\u2019t love salads? That\u2019s fine! The beauty of the Mediterranean diet is you can make it fit your preferences. This way of eating is not rigid, meaning you can have your <a href=\"https:\/\/blog.myfitnesspal.com\/vegan-apple-crumb-coffee-cake\/\">(olive oil) cake<\/a>, and eat it too!&nbsp;<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-frequently-asked-questions-faqs\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n<div class=\"schema-faq wp-block-yoast-faq-block\">\n<div class=\"schema-faq-section\" id=\"faq-question-1740160740488\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">What do you eat on a Mediterranean diet?<\/h3>\n<p class=\"schema-faq-answer\">This is an emphasis on whole grains, fresh fruits and vegetables, olive oil and nuts, and legumes and beans. Dairy foods, like yogurt, and animal proteins, like poultry, are enjoyed on occasion.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1740160761481\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">What is not allowed on a Mediterranean diet?<\/h3>\n<p class=\"schema-faq-answer\">While you may find a piece of dark chocolate or wine incorporated into a balanced Mediterranean diet thanks to an acceptance of all foods, there are some that should be limited.\u00a0 \u201cSome foods are recommended to be consumed sparingly, including red meat and foods containing added sugars like cookies, candies, and other sweets. Overly processed, packaged foods in general should also be limited,\u201d says Basbaum.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1740160779873\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">What do Mediterranean people eat for breakfast?<\/h3>\n<p class=\"schema-faq-answer\">Hearty whole grains, like a warm farro bowl with seeds and prunes in winter, a cold muesli with oatmeal and nuts on a hot summer day with milk, or a Greek yogurt parfait with fresh berries are often found on the breakfast table.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1740160804856\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">Are potatoes on a Mediterranean diet?<\/h3>\n<p class=\"schema-faq-answer\">Yes, potatoes, both white and sweet, are included in moderation on the Mediterranean diet. In fact, a medium potato packs 4 grams of filling fiber alongside other important nutrients, like potassium (<a href=\"https:\/\/fdc.nal.usda.gov\/food-details\/170030\/nutrients\">13<\/a>).<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1740160823848\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">Are eggs allowed on a Mediterranean diet?<\/h3>\n<p class=\"schema-faq-answer\">Yes, eggs are allowed sparingly on this diet. It\u2019s recommended to limit egg consumption on a weekly basis, to no more than 1 egg per day (<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/16037-mediterranean-diet\">3<\/a>).<\/p>\n<\/p><\/div>\n<\/p><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-the-bottom-line\"><strong>The Bottom Line<\/strong><\/h2>\n<p>Following a Mediterranean diet could help many people improve their eating habits for the long haul. Filled with variety and flexibility, eating this way can easily fit into your regular routine. Plus, it offers numerous health benefits, like lowering inflammation, improving heart health, and supporting healthy aging, to name a few.&nbsp;<\/p>\n<p>Ready to get started?<\/p>\n<p>Jaeger recommends letting <a href=\"https:\/\/myfitnesspal.app.link\/2xn7A35SaRb\">My Fitness Pal<\/a> help you out. \u201cStart tracking to get insight into your current dietary habits and pay close attention to your fruit and vegetable consumption,\u201d she says. \u201cUse one of my favorite features\u2014<a href=\"https:\/\/support.myfitnesspal.com\/hc\/en-us\/articles\/360032622591-Weekly-Digest\">My Weekly&nbsp; Report<\/a>\u2014to see trends in the total amounts of fruits and vegetables consumed week over week!&#8221;<a href=\"https:\/\/myfitnesspal.app.link\/2xn7A35SaRb\"> Download the app<\/a> to get started.<\/p>\n<\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/mediterranean-diet\/\">Guide to the Mediterranean Diet: Benefits, Foods, and Lifestyle Habits<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/mediterranean-diet\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There\u2019s a reason the Mediterranean diet has remained one of the top diets year after year. It&#8217;s sustainable, achievable, and realistic for the long haul (1).&nbsp; Plus, it\u2019s more than just a diet. It\u2019s a lifestyle.&nbsp; In fact, socializing with friends and moving your body on the regular is also important in addition to eating &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-13417","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13417","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13417"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13417\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13417"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13417"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13417"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}