Are you planning on altering your diet in 2023? You have many choices if you’re looking for a new meal plan or hoping to change some aspects of your eating habits. According to experts, one eating style remains to be the best.

On the ranking of the Best Diets for 2023 published by U.S. News & World Report in January, the Mediterranean diet came in the first place. A group of 24 diets was evaluated by a panel of health professionals for the report. The Mediterranean diet has been named first for the sixth year in a row.

Experts recommend the Mediterranean diet.

“I love that the Mediterranean diet is rich in vegetables, fruits, legumes, and whole grains, and it offers up plenty of dietary variety,” enthuses Gena Hamshaw, a registered dietitian in New York City who was not a member of the U.S. Newsgroup. 

“From a nutritional standpoint, I appreciate that it encourages people to eat more grain and healthy fat. People who follow a Mediterranean diet are typically encouraged to consume more whole foods and plants.

What is the Mediterranean diet?

The Mediterranean diet is based on how people have customarily eaten in the nations that surround the Mediterranean Sea.

The Mediterranean diet is not ‘a’ thing. Greeks consume in a different way from Italians, who eat in a different way from the French and Spanish, according to a post by U.S. News & World Report. But many of their guiding ideas are similar.

A total of 21 nations, including Italy, Greece, Croatia, Lebanon, Monaco, and Turkey, border the Mediterranean. 

Huggins believes that it might sound unfamiliar to the typical American because it might be foreign or exotic. But when it comes down to it, it really is eating lots of veggies, fruits, and beans. 

 

Which foods are recommended for the Mediterranean diet?

The diet is defined by including a variety of plant-based foods, such as fruits, vegetables, beans, nuts, whole grains, seafood, and lean poultry, as well as a focus on plant-based foods in general. Unsaturated fat from sources like extra-virgin olive oil is also given attention. 

Red wine is also regarded as a suitable supplement to the diet on occasion.

The hallmarks of this diet, according to Hamshaw, are a focus on mono- and polyunsaturated fats (found in foods like olive oil, nuts, seeds, and fish), a lot of fruits and vegetables, and a significant amount of protein from sources like fish, legumes, poultry, and eggs. 

 

Which items are prohibited from the Mediterranean diet?

According to Hamshaw, red meat is acceptable but consumed less frequently than other nutrients. U.S. News & World Report advises limiting whole-fat dairy, sweets, processed meat and snack foods, sugary beverages, butter, sugary drinks, and booze.

The diet is one of the best-researched diets, according to Hamshaw, who notes that numerous studies have supported its potential advantages.

According to U.S. News & World Report, “This kind of low-fat eating pattern leaves little room for the saturated fat, added sugars, and sodium that inundate the standard American diet.” “People who follow a Mediterranean-style diet live longer, rate their quality of life as being higher, and are less apt to contract chronic illnesses like cancer and heart disease.

Starting a Mediterranean diet: How to Do It

Huggins claims that choosing to incorporate more of the vegetables you appreciate into your diet is a simple way to get started. And if you want to keep including meat in your diet, start planning how to reduce the amount and use it as an “accent” while including substitute proteins like beans.

What advantages does a Mediterranean diet have?

According to Hamshaw, “the diet has been associated with a reduced chance of heart disease and stroke because of the emphasis on heart-healthy, unsaturated fats. Additionally, the diet has a tendency to be abundant in phytonutrients, which could eventually improve cognitive performance.

According to U.S. News & World Report, the diet has also been shown to possibly avoid Type 2 diabetes, probably lessen the signs and symptoms of inflammatory and autoimmune diseases, including arthritis, and may even be able to help with depression. 

The Mediterranean diet is well-balanced “for all ages,” “family-friendly,” “budget-friendly,” and “planet friendly” because it primarily focuses on plant-based foods. Most family members can eat Mediterranean diet meals without much modification.

Who needs to give Mediterranean meals a try?

Overall, dietitians recommend it as a decent choice for everyone to try.

Hamshaw adds, “From a health standpoint, I’d recommend it to almost anyone.

Its primary components, including plants, whole grains, and little saturated fat, can be tailored to suit each individual’s preferences.

Huggins asserts, “I think anybody could try it for sure,” adding that if someone has dietary needs, they can easily modify the diet to meet those needs. However, this does not imply that the dietary pattern is suitable for every lifestyle.

’’ My suggestions always take preferences and culture into account, but whether they are suitable for the client’s culture and preferences is another matter, claims Hamshaw.’’