Aubrie Pick (portrait); Ali Redmond (food photography, prop & food styling);

What foods come to mind when you think of the Mediterranean diet? Greek salad, perhaps? Italian pasta with lots of olive oil or a delicious Spanish paella? What about freekeh, okra or pomegranates? Not so much? For many years, the Mediterranean diet—abundant in vegetables, fruits, whole grains, legumes, lean protein, olive oil, nuts and seeds—has been deemed one of the healthiest ways of eating. But it has also come under fire for showcasing diet recommendations through a white, Eurocentric lens, mainly highlighting foods and dishes native to countries like Italy, Greece, Spain or France, and overlooking other inherently healthy diets all over the world—not to mention the rest of the coastline of the Mediterranean Sea, which includes 21 different countries and two territories.

AtEatingWell, we cover the Mediterranean diet all the time, and we want to shift the spotlight to present a fresh and more inclusive approach to this eating pattern. We’re calling itThe New Mediterranean Diet. The science-backed principles are still the same, but we’re looking at it in a new light—one that shines on the healthy foods and dishes from cultures across the globe. With delicious recipes and insightful nutrition stories, we’re celebrating the health and wellness of all cultures.

Features

Getty Images

Top view of Arabic breakfast

I’m a Dietitian with Syrian Roots—This Is the Mediterranean Diet That I Know and Love

Growing up,Rahaf Al Bochitraveled each summer to visit family in Syria, where she’d nosh on fresh-baked pita bread at the local farmers' market and shared memorable meals with her uncles, aunts, grandparents and cousins. Her Mediterranean Middle Eastern upbringing and her background as a registered dietitian give her a unique perspective on the benefits of a Mediterranean diet. Here, she enriches our understanding of what a more inclusive Mediterranean diet looks like and the science behind it, weaving in the fond food memories she has of those summer trips to Syria.

Aubrie Pick

Giada DeLaurentiis tossing pasta on a beige background

Giada De Laurentiis Shares What the Mediterranean Diet Means to Her: “We Get to Know Each Other Around Food”

Explore the New Mediterranean Diet

Ali Redmond

Text: Why the New Mediterranean Diet Is Good For you; Image: Mediterranean Diet Foods

The Mediterranean diet is consistently named as one of the most nutritious eating patterns and healthy lifestyles around. From improving your brain health to lowering stress levels, we share why eating a wide variety of fruits and vegetables, walking regularly, cooking and sharing food with others can provide wonderful benefits for your overall health.

bitter melon, asian pear, watercress, avocado, pecans, grapes, sliced sweet potato arranged

The 6 Best Mediterranean Diet Foods That Can Help Lower Your Stress Levels

Mediterranean Diet foods such as grains, vegetables, fish, nuts, olive oil, and wine

A mature man with white hair and beard is stretching outdoors

a photo of a woman walking outside

What Happens to Your Body When You Walk 10,000 Steps per Day

The #1 Eating Habit to Gain the Biggest Benefits From the Mediterranean DietThe 6 Best Healthy Habits to Help You Live Longer

a rainbow of colorful produce

The #1 Eating Habit to Gain the Biggest Benefits From the Mediterranean Diet

Mother passing salad bowl during family meal

The 6 Best Healthy Habits to Help You Live Longer

Text: Ingredient Spotlight; Image: spices and herbs with chili pepper, mint and black pepper in the center.

Want to try out thenewMediterranean diet? Consider adding some of these foods to your plate. From canned fish to heart-healthy alternatives for olive oil, these are just a few of the ingredients you can use to cook delicious and nutritious meals.

14 of the World’s Healthiest Spices & Herbs You Should Be Eating5 Reasons You Should Eat More Canned Fish, According to a Dietitian4 Healthy Oils Beyond Olive Oil to Eat Every Week, According to a DietitianThe Surprising Ingredient You Should Be Eating on the Mediterranean Diet—Here’s Why

A mix of fresh and dried herbs and spices

14 of the World’s Healthiest Spices & Herbs You Should Be Eating

Canned fish, vegetables and crackers on a tablecloth

5 Reasons You Should Eat More Canned Fish, According to a Dietitian

various oils and the foods they come from

4 Healthy Oils Beyond Olive Oil to Eat Every Week, According to a Dietitian

Peanut Noodles

The Surprising Ingredient You Should Be Eating on the Mediterranean Diet—Here’s Why

Text: How to Make It Work For You; Image: Notepad with shopping list, salad, dates, hazelnuts and grains on countertop.

Perhaps you want to follow the Mediterranean diet but also want to incorporate your favorite cultural foods. Or maybe you’re wondering how you can make it work on a limited food budget. Customizing this eating pattern to fit your needs and preferences is totally possible, and we have some tips and recipes to help get you started.

Mediterranean Diet for Beginners: Everything You Need to Get StartedYou Just Started the Mediterranean Diet—Here Are the Recipes to Make FirstHow to Cook Whole GrainsThe 12 Best Mediterranean Diet Foods on a Budget, According to a Dietitian

Notebook with a shopping list , salad, dates, tomatoes

Mediterranean Diet for Beginners: Everything You Need to Get Started

Overhead view of a plate and sheet-pan of Sheet-Pan Roasted Salmon & Vegetables recipe

You Just Started the Mediterranean Diet—Here Are the Recipes to Make First

Whole grains in bowls including quinoa, barley, farro, etc.

How to Cook Whole Grains

lentils, potatoes, canned fish, bulk grains

The 12 Best Mediterranean Diet Foods on a Budget, According to a Dietitian

Ultimate Mediterranean Diet Foods List

a selection of whole fruits, vegetables, whole grains and other whole foods laid out on a wooden surface

Let’s get cookin'! We reached out to chefs with expertise in cuisines from around the world, like Padma Lakshmi and Yia Vang, and asked them to share their favorite recipes that showcase the principles of the Mediterranean diet in delicious ways.

Ali Redmond (food photography, prop & food styling) / Getty Images / Bravo / Contributor

a platter of Charred Cabbage with Cashew Cream and photo of Dawn Burrell

Get the recipe:Charred Cabbage Wedges with Cashew Cream

Ali Redmond (food photography, food & prop styling) / James Macari

Tandoori Chicken Salad and photo of Padma Lakshmi

Get the recipe:Tandoori Chicken Salad

Ali Redmond (food photography, food & prop styling)

Spicy Eggplant Dip and photo of Yia Vang

Get the recipe:Spicy Eggplant Dip with Lime & Cilantro

tangerine ceviche and photo of Maria Lara Bregatta

Get the recipe:Tangerine Ceviche

Credits

Contributors:Rahaf Al Bochi, RDN, LD; Giada De Laurentiis; Karla Walsh; Jessica Migala; Adam Meyer; Novella Lui, RD, M.H.Sc.; Breana Lai Killeen, M.P.H., RD; Alex Loh; Kerri-Ann Jennings, M.S., RD; Andrea Mathis, M.A., RDN, LD; Megan Steintrager; Padma Lakshmi; Dawn Burrell; Maria Lara-Breggatta; Yia Vang.

Visuals & Design:Ali Redmond (photographer, prop & food stylist); Aubrie Pick (Giada’s portrait and recipe photographer); Sabrina Tan (designer); Jesse Blanner (creative director), Cassie Basford (visuals editor); Maria Emmighausen (art director).

Special Thanks:Mackenzie Price, Ph.D.; Rebecca Newman; Penelope Wall; Victoria Seaver; Sophie Johnson; Alysia Bebel; Anne Treadwell; Hilary Meyer; Dani DeAngelis; Addie Knight; Allison Little; Riley Steffen; the Giadzy team and the entire staff ofEatingWell.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!