How to Eat and Live the Mediterranean Way Wherever You Are
- Sally Schrempf
- Jul 16
- 4 min read
Updated: Jul 17
You don't have to live by the sea to enjoy all the benefits of the Mediterranean lifestyle. You can embrace its healthy, happy way of living wherever you are.
What is the Mediterranean Lifestyle? Simple Habits for Everyday Health
It's not about hard-and-fast rules or strict diets. Twenty-three countries border this beautiful sea, so there isn't one single "Mediterranean diet." However, there are shared habits we can adopt that make it one of the healthiest and happiest ways to eat and live.
Here's the Mediterranean Way in a Nutshell:
Focus on plant-based foods, especially vegetables, fruits, beans, nuts, seeds, whole grains, and olive oil. However, that doesn't mean you can't enjoy dairy, eggs, fish, poultry, occasional red meat, or even a small dessert. Just keep your food real and whole, and eat healthier stuff most of the time.
Forget about super-sizing. Appreciate quality over quantity. Stop when you're feeling full, not when you can't take another bite.
Take joy in natural movement, whether it's walking, gardening, yoga, or dancing in your kitchen. It doesn't have to mean sweating at the gym.
Get enough sleep and try to minimize stress as much as possible.
Enjoy your friends and family. Have interests. Engage in social activities.
Enjoy your food! Avoid eating in the car or on the go. Instead, take your time to savor the flavors and the conversation.
The Mediterranean diet isn't something to endure for a short period. It's about changing your habits, loving what you eat, and never wanting to go back to your old ways.
What We Can Learn from Mediterranean Blue Zones?
The Blue Zones are regions where people live exceptionally long, healthy lives, largely free from illnesses such as cancer, diabetes, heart disease, and obesity. Dan Buettner identified places like Sardinia, Italy, and Ikaria, Greece, as Blue Zones. When the Mediterranean diet and a Blue Zone lifestyle line up, you know you're onto something good!
Why Sardinia's Diet is so Good for Longevity (Yes, Including Cheese!)
Sardinia was the first region to be called a Blue Zone, thanks to its unusually high number of people living past 100. Unlike much of the world, where women tend to outlive men, in Sardinia, the ratio is approximately one to one.
So, what are these healthy centenarians eating? Plenty of bread and cheese, along with the usual Mediterranean fare. Yes, cheese! And not the low-fat kind. Their dairy products come from grass-fed goats and are rich in healthy omega-3 fatty acids.
If you love cheese but prefer cow's milk, look for organic options that are made with cow's milk. Research shows organic milk has significantly more omega-3s, just like Sardinian goat cheese.
I'll confess: I'm crazy about bread and will put anything in a sandwich! The good news? Whole grains have been a healthy food staple for centuries. And if you're avoiding gluten, there are plenty of naturally gluten-free grains like oats, quinoa, buckwheat, brown rice, and corn.
The Ikarian Way: Potatoes, Greens, and Slow Living
Okay, this might be my absolute favorite place for diet inspiration. Just like me, Ikarians love their potatoes! A delicious and healthy way to eat your spuds is to boil or bake them with plenty of pepper and a generous drizzle of olive oil. Or roast them in olive oil and herbs in a 425-degree oven for about 40 minutes.Yummy!
Of course, Ikarians eat more than just potatoes. They love leafy greens (including a wild green called xorta), olive oil, black-eyed peas, chickpeas, Mediterranean herbs, lemons, Greek coffee, and honey. (No yucky artificial sweeteners for these wise folks!). And yes, wine is enjoyed too—usually a glass with dinner. If you already drink, have it with your meal. If not, there's no need to start!
The Mediterranean Diet: Ranked #1 for a Reason
For the eighth year in a row, the Mediterranean Diet was crowned Best Overall Diet by US News and World Report. Why trust this report? It's judged by a diverse panel of experts with impressive credentials who aren't trying to sell you anything.
Start Simple, Eat Real Food, and Make the Mediterranean Way Your Way
The loveliness of the Mediterranean way is that there are no rigid rules. Each region feasts on locally grown food with pleasure and mindfulness. This is a stark contrast to the aptly named SAD (Standard American Diet), which is a diet filled with processed, sugary foods consumed in a rush, and leading to sadness!
The first step to Mediterranean living? Ditch junk food, artificial sweeteners, and fake fats. Instead, sweeten with honey, maple syrup, or dates. Drizzle your meals with healthy fats like extra-virgin olive oil or avocado oil.
Most Mediterranean recipes are simple, and the ingredients are inexpensive. Splurge a little on extra-virgin (cold-pressed) olive oil and organic dairy if you can.
And remember, choose what appeals to your taste buds and makes you feel healthy. I love bread, cheese, and potatoes—but you don't have to like them too for us to get along. Start with mostly plant-based, whole foods. Add a little of what you fancy. Make it simple. Make it delicious. Make it yours.
Wishing you health and happiness!
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