In May, we celebrate National Mediterranean Diet Month—a time to recognize the many health benefits of following the traditional eating patterns of countries bordering the Mediterranean Sea. Included in the 2020-2025 Dietary Guidelines for Americans, this well-researched dietary pattern is marked by its proven health benefits for decreasing the risk of type 2 diabetes, cardiovascular disease, and some forms of cancer.

The following information is adapted from a past article by previous FCS agent, Alyssa Anderson.

The Mediterranean-style eating pattern emphasizes wholesome, nutrient-rich foods such as fruits, vegetables, whole grains, nuts, seeds, olive oil, herbs, and seafood. If you're interested in transitioning to this way of eating, consider starting with one or more of the tips below.

1. Increase Plant-Based Foods

Focus on adding more fruits, vegetables, and whole grains to your meals. These foods are rich in fiber, which helps keep you full, supports digestive health, and can help lower cholesterol. They also contain essential nutrients, including vitamins, minerals, antioxidants, and phytonutrients.

Examples of whole grains include:

• Oatmeal

• Quinoa

• Brown rice

• Popcorn

Whole grains consist of three parts: the germ (rich in B vitamins, minerals, and healthy fats), the bran (the outer layer, high in fiber and antioxidants), and the endosperm. When grains are refined, the germ and bran are removed, along with much of their nutritional value. “Enriched” grains have some nutrients added back, but not all.

2. Stay Hydrated

When increasing your intake of fiber-rich foods, it's important to also increase your fluid intake. Water helps your body process fiber and can prevent digestive discomfort, such as bloating or constipation.

Aim for naturally sugar-free beverages such as:

• Water

• Unsweetened tea

• Coffee

A great way to add variety is by infusing water with fruits and herbs. Try combinations with available in-season produce like cucumber and lemon or basil and strawberry for a refreshing twist.

3. Include Healthy Fats

Incorporate foods that are rich in heart-healthy fats, such as:

• Nuts and seeds (aim for at least 3 ounces per week)

• Olive oil (about 4 tablespoons daily)

• Fatty fish (like salmon or sardines, at least once a week)

These foods promote satiety and heart health, thanks to their monounsaturated and omega-3 fats. While they’re nutrient-dense, they’re also calorie-dense, so it’s important to enjoy them in appropriate portions.

Interested in learning more about eating the Med Way? Check out more tips and recipes for making healthy changes at medinsteadofmeds.com

N.C. Cooperative Extension’s goal is to provide the residents of the community with research-based knowledge. For more information on nutrition, health, food preservation, and food safety in Lee County please contact the Family and Consumer Sciences Agent, Ashley Szilvay at 919-775-5624.