A Mediterranean Style Plate

This eating pattern is called Mediterranean style. It centers on plant foods. Vegetables, fruits, beans, whole grains, nuts and olive oil are the main foods. Olive oil is one of the things that sets this pattern apart.

When meat is on the plate, fish and poultry are often the choice. Poultry means chicken and turkey. Red and processed meats, like sausage, show up less often.

In one large trial, fewer adults on this style developed type 2 diabetes. A trial is a study where people follow a set plan. Type 2 diabetes is when blood sugar stays too high over time.

The adults in that trial were at high cardiovascular risk. That means a higher chance of heart and blood vessel problems. Think of this style as a habit that adds up over many meals.

Key takeaways

• The Mediterranean style pattern centers on plant foods, and fish and poultry are often chosen over red and processed meats.
• Research links this eating style with a lower chance of type 2 diabetes.
• Talk with your doctor or dietitian before big changes, and ask how to fit this pattern to your budget.

Try it

At your next meal, add one extra vegetable or a scoop of beans to your plate.