Mediterranean Diet: Meritus Health’s Top Pick for Nutrition Month

As National Nutrition Awareness Month unfolds this March, Meritus Health has placed the spotlight on the Mediterranean diet. This eating pattern stands out as their recommended approach for those seeking better health through nutritious food choices. The timing couldn’t be better, as more people look for sustainable dietary changes rather than quick fixes.

Why Meritus Health Champions the Mediterranean Diet

Meritus Health dietitians point to compelling reasons for their endorsement. The Mediterranean diet consistently ranks among the healthiest eating patterns worldwide. Furthermore, it offers a practical and enjoyable approach to nutrition that many find sustainable long-term.

“The Mediterranean diet isn’t just another fad,” explains Jennifer Rhinelander, a registered dietitian at Meritus Health. “It represents a lifestyle centered around whole foods that people have thrived on for generations across Mediterranean countries.”

This nutrition month, Meritus aims to educate the community about how simple dietary shifts can significantly impact overall health. The Mediterranean approach checks all the boxes for what makes a diet both healthy and realistic for everyday life.

Core Components of the Mediterranean Diet

The Mediterranean diet draws inspiration from traditional eating patterns found in countries bordering the Mediterranean Sea. Countries like Greece, Italy, and Spain have embraced these principles for centuries. Their populations typically experience lower rates of chronic disease and longer lifespans.

Foundation Foods

• Fresh fruits and vegetables (aim for variety and color)
• Whole grains (brown rice, whole wheat pasta, ancient grains)
• Legumes (beans, lentils, chickpeas)
• Nuts and seeds
• Olive oil as the primary fat source

These plant-based foods form the foundation of every meal. Their nutrient density provides essential vitamins, minerals, and fiber while delivering satisfying flavors and textures.

Moderate Consumption Foods

• Fish and seafood (at least twice weekly)
• Poultry, eggs, and dairy (in moderate portions)
• Herbs and spices (used liberally to reduce salt needs)

The diet encourages fish consumption, especially fatty fish rich in omega-3 fatty acids. Poultry and dairy appear in smaller portions than typical Western diets. Additionally, herbs and spices replace excessive salt while adding vibrant flavors to meals.

Limited Consumption Foods

• Red meat (occasional consumption, perhaps a few times monthly)
• Processed foods (minimal presence in the diet)
• Added sugars (reserved for special occasions)

Unlike many restrictive diets, the Mediterranean approach doesn’t completely eliminate any food groups. Instead, it emphasizes moderation with less healthful options. This balanced perspective makes the diet more sustainable and realistic for long-term adoption.

Health Benefits Backed by Science

Research consistently shows the Mediterranean diet delivers impressive health benefits. Studies from around the world have documented its positive effects on various aspects of health.

“We recommend the Mediterranean diet because the evidence supporting its benefits is overwhelming,” notes Dr. Allen Twigg, Executive Director of Behavioral and Community Health at Meritus Health. “Few eating patterns have been studied as extensively or shown such consistent positive outcomes.”

Heart Health Improvements

The diet significantly reduces cardiovascular disease risk. The PREDIMED study, one of the largest nutrition trials ever conducted, found a 30% reduction in major cardiovascular events among participants following the Mediterranean diet supplemented with either olive oil or nuts.

These heart benefits likely stem from several factors. The diet’s emphasis on unsaturated fats helps maintain healthy cholesterol levels. Additionally, its rich array of antioxidants from fruits, vegetables, and olive oil fights inflammation and oxidative stress.

Brain Function Protection

Cognitive decline concerns many as they age. Fortunately, evidence suggests the Mediterranean diet may help protect brain function. Several studies have linked this eating pattern to reduced risk of Alzheimer’s disease and slower cognitive decline.

The diet’s brain-protective effects likely come from its combination of anti-inflammatory compounds and healthy fats. These nutrients support neural health while combating damaging processes that contribute to dementia.

Weight Management Support

Despite not being designed specifically for weight loss, many find the Mediterranean diet helps maintain a healthy weight. The diet’s emphasis on fiber-rich, nutrient-dense foods promotes satiety while providing adequate nutrition.

Rather than counting calories, the Mediterranean approach focuses on food quality. This shift in perspective often leads to better portion control naturally. Plus, the variety of flavors and textures helps prevent the boredom that derails many restrictive diets.

Diabetes Prevention and Management

The Mediterranean diet shows promise for both preventing and managing type 2 diabetes. Its emphasis on complex carbohydrates, healthy fats, and fiber helps regulate blood sugar levels more effectively than typical Western diets.

Research indicates following this pattern may reduce diabetes risk by as much as 30%. For those already managing diabetes, the diet often improves glycemic control and reduces the need for medication.

Implementing Mediterranean Principles Locally

Adopting Mediterranean principles doesn’t mean completely overhauling your diet overnight. Meritus Health dietitians suggest starting with small, sustainable changes that align with local food availability and personal preferences.

Practical First Steps

• Swap butter for olive oil when cooking
• Add an extra vegetable serving to lunch and dinner
• Replace one red meat meal weekly with fish or plant protein
• Choose whole grain versions of bread, pasta, and rice
• Snack on nuts or fresh fruit instead of processed options

These simple changes introduce Mediterranean principles without requiring exotic ingredients or complex recipes. Over time, these substitutions become habits that naturally shift your eating pattern.

Adapting Mediterranean Concepts Locally

While traditional Mediterranean ingredients remain ideal, local and seasonal foods can easily adapt to this pattern. The core principles—emphasizing plants, choosing healthy fats, and limiting processed foods—apply regardless of geography.

“You don’t need to import specialty ingredients from overseas,” explains Rhinelander. “Our local farmers’ markets offer plenty of fresh produce that fits perfectly within Mediterranean principles. The key is choosing minimally processed foods whenever possible.”

Local adaptations might include using regional fruits and vegetables in season. Similarly, locally-sourced fish can replace Mediterranean varieties while maintaining the diet’s emphasis on omega-3 rich seafood.

Family-Friendly Mediterranean Meals

Parents often wonder how to implement healthier eating with children whose preferences lean toward familiar favorites. Meritus dietitians recommend gradual transitions that make Mediterranean foods more approachable for younger family members.

• Whole grain pasta with vegetable-rich tomato sauce
• Homemade pizza on whole grain crust with vegetable toppings
• Greek yogurt parfaits with honey and fruit
• Hummus with colorful vegetable dippers
• Baked fish “sticks” with whole grain breading

These family-friendly options introduce Mediterranean principles while maintaining familiar formats that children typically accept. Over time, taste preferences adapt as children become more comfortable with these healthier options.

Beyond Food: The Lifestyle Component

The Mediterranean diet extends beyond food choices to encompass broader lifestyle elements. These additional factors contribute significantly to the overall health benefits observed in Mediterranean regions.

Regular Physical Activity

Traditional Mediterranean lifestyles include regular, moderate physical activity integrated throughout daily life. Walking, gardening, and household tasks provide consistent movement without necessarily requiring formal exercise routines.

Meritus Health recommends aiming for at least 150 minutes of moderate activity weekly, spread throughout the week. This amount aligns with both Mediterranean traditions and current public health guidelines.

Social Connections Through Meals

Shared meals play a central role in Mediterranean culture. Families and friends gather regularly around the table, creating strong social bonds while enjoying nutritious foods together.

These communal dining experiences offer benefits beyond nutrition. Research shows strong social connections contribute significantly to overall health and longevity. Additionally, slower, more mindful eating typically occurs in social settings, supporting better digestion and portion control.

Stress Management Approaches

Mediterranean cultures traditionally incorporate regular rest periods and stress-reduction practices. The famous “siesta” represents just one example of prioritizing balance between activity and recovery.

Modern adaptations might include mindfulness practices, adequate sleep, and creating boundaries between work and personal time. These elements complement dietary choices to create a more comprehensive approach to health.

Getting Started: Resources and Support

Meritus Health offers several resources for community members interested in exploring Mediterranean eating patterns. These supports make the transition more accessible and sustainable.

Nutritional Counseling Services

Individual consultations with registered dietitians provide personalized guidance for implementing Mediterranean principles. These sessions consider medical history, food preferences, and practical constraints to create realistic plans.

“Each person’s journey toward healthier eating looks different,” notes Rhinelander. “Our counseling services help tailor Mediterranean principles to individual circumstances, making changes more sustainable long-term.”

Insurance often covers these services, particularly for those managing chronic conditions like diabetes or heart disease. Meritus suggests checking with insurance providers regarding coverage options.

Community Education Programs

Throughout Nutrition Awareness Month, Meritus offers various educational workshops focusing on practical Mediterranean cooking techniques. These sessions provide hands-on experience with unfamiliar ingredients and preparation methods.

Upcoming programs include Mediterranean meal prep demonstrations, grocery store tours emphasizing Mediterranean staples, and family-friendly cooking classes. These resources help bridge the gap between understanding principles and implementing them daily.

Conclusion: Embracing Mediterranean Wisdom

As Nutrition Awareness Month continues, Meritus Health encourages community members to consider the Mediterranean diet’s balanced, sustainable approach. Rather than viewing it as a temporary “diet,” consider it a gradual shift toward healthier patterns that can last a lifetime.

“What makes the Mediterranean diet so powerful is its simplicity and flexibility,” concludes Dr. Twigg. “It offers a positive relationship with food focused on enjoying nutritious options rather than restriction. That’s the kind of approach that truly supports long-term health.”

For those ready to explore Mediterranean eating, start with small, consistent changes. Add an extra vegetable to dinner tonight. Switch to olive oil for cooking tomorrow. Incorporate a handful of nuts as a snack the following day. These simple steps begin a journey toward better nutrition that can transform health outcomes for years to come.

To learn more about Mediterranean diet resources available through Meritus Health, visit their nutrition services website or call the nutrition counseling office at 301-790-8000.

References

• Harvard Health Publishing: A Practical Guide to the Mediterranean Diet
• American Heart Association: Mediterranean Diet
• Oldways: Mediterranean Diet
• New England Journal of Medicine: Primary Prevention of Cardiovascular Disease with a Mediterranean Diet
• Mayo Clinic: Mediterranean Diet: A heart-healthy eating plan