Magazines, books, websites, news programs and especially our doctors have been touting the many benefits of the Mediterranean Diet for years now. But what is it and why is it so good for us? This May, in honor of International Mediterranean Diet Month, Southshore PT wants to help educate our patients about the many upsides to adapting this healthy lifestyle for longer and better living.
What is the Mediterranean Diet?
Inspired by the cuisines of the countries surrounding the Mediterranean Sea particularly Spain, Italy and Greece, this nutritional way of life is primarily a plant-based diet. Focusing on unprocessed grains, vegetables, fruits, legumes, nuts, seeds and olive oil, the diet encourages only moderate consumption of fish, unprocessed meats, eggs and dairy as well as minimal consumption of red meat or sweets. For a complete list of foods included on the Mediterranean Diet, click here.
Why is the Mediterranean Diet so good for us?
Credited for greater longevity (and that means quantity and quality of life), the Mediterranean lifestyle is also associated with a reduced risk for cancer, heart disease and diabetes as well as improved brain function and gut health. In the 2025 U.S. News and World Report rankings, the diet’s many first place accolades include Best Overall Diet, Best Diet for Diabetes, Best Diet for Gut Health and Best Diet for Mental Health. Additionally, it ranked second place for Best Diet for Menopause, Best Diet for Weight Loss and Best Heart-Healthy Diet.
Want an easy recipe to get started?
The Mediterranean Harvest Bake is a simple, one-dish recipe.
- 1 package grape tomatoes
- 1 chopped yellow pepper
- 1 chopped orange pepper
- 1 cup chopped broccoli
- 1 package crumbled plain or tomato-basil feta cheese
- 2 links chopped grass-fed sausage or one chopped organic chicken breast*
- 3 teaspoons olive oil
- 1 teaspoon minced garlic
- Italian seasoning to taste
- Salt & pepper to taste
*To create a vegetarian recipe, one cup of chick peas can be substituted for the meat.
Place all ingredients into a baking dish and stir to distribute oil and seasonings. Bake at 400 degrees for 25-30 minutes. Serve alone or over whole grain rice, pasta or orzo. Garnish with fresh basil (optional). Makes 2-3 servings.
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Happy International Mediterranean Diet Month!
MIchele Robert Poche