Shopping for the Mediterranean Diet

Studies continue to pile on evidence for the benefits of following a Mediterranean diet. It’s been associated with reduced risk of heart disease, diabetes, and certain cancers, with protecting your brain and eyes, and even with better weight management. New research reports that women who follow a Mediterranean diet are at 22 percent lower risk of stroke. Another recent study even linked the diet to a 30 percent reduced risk of hearing loss in women.

Actually following a Mediterranean diet, however, isn’t as simple as it sounds. If you imagine it means loading up on pizza and moussaka, think again.

“It is important to remember that there is no official definition of what a Mediterranean diet is,” says Rachel Lustgarten, a registered dietitian at Weill Cornell Medicine’s Comprehensive Weight Control Center. “This eating approach refers to the traditional diet of people who live within the many countries around the Mediterranean Sea.”

However, “Beware of ‘Mediterranean’ as a buzzword on packaged foods. Instead of buying packaged foods claiming to be consistent with the Mediterranean diet, your grocery dollars are better spent on minimally processed and whole foods.”

Smart Shopping

Switching to a Mediterranean diet starts with rethinking your supermarket route, especially if you typically head for the packaged-foods aisles. Says Lustgarten, “Grocery shopping for a Mediterranean diet can be easily done in most stores if you go prepared with a little knowledge and a plan.” Here are some helpful shopping hints.

Produce. “Since a Mediterranean-style diet stresses whole and fresh foods, the produce section is the best place to start,” she advises. “Loading up on seasonal fruits and vegetables is ideal for creating the backbone of the diet.”

Fruit. This can be your go-to choice for desserts. Says Lustgarten, “No fruits are off limits with a Mediterranean approach, although, in general, the diet aims to be lower in sugar. Tropical fruits such as pineapple, mango, and papaya are higher in sugar and should be eaten less frequently.”

Meat and fish. Here’s where your grocery cart will really start to look different. “Despite the current diet craze of low-carb eating and high meat intake, a traditional Mediterranean diet is a ‘plant-strong’ approach,” Lustgarten explains, “focusing on vegetables, beans, nuts, fruit, and whole grains, while using animal protein like beef and chicken only a few times per week.”

While relying less on poultry and especially red meat, you’ll want to boost your consumption of seafood (see box). While fish, such as salmon, are excellent choices because they are high in heart-healthy omega-3 fatty acids, the important thing is simply to substitute whatever seafood you prefer in place of meat several times a week.

Dry goods. There’s no need to give up the convenience of canned and packaged foods, as long as you pick carefully. Dried beans and other legumes are an economical choice, but canned, low-sodium options are okay, too—just make sure to drain and rinse to further reduce sodium. Canned tomatoes make it easy to jump-start a Mediterranean-style meal. Choose whole-grain pastas, brown rice, and other whole-grain products. Lustgarten cautions avoiding ‘fat-free’ processed products because they are loaded with other unhealthy items such as preservatives and sodium.

Oils. Use olive or canola oil instead of butter or margarine for cooking. They contain healthy monounsaturated fats rather than saturated fats, which are found in butter and margarine.

Snacks and sweets. Make the candy and cookie aisles special treats rather than an everyday event. Substitute nuts—whatever variety you prefer—and seeds such as sunflower for chips and other snacks. (Watch the salt.)

Dairy. “Dairy is not a huge component of the Mediterranean diet, although plain, unsweetened dairy products can be enjoyed,” says Lustgarten. Sweeten your yogurt with fruit, for example, and sprinkle on a small amount of cheese, nuts or seeds.

Beverages. Water is your healthiest choice. In a Mediterranean diet, you will likely find wine on the table, but limit your consumption to one drink per day. Coffee and tea also are healthy choices.

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