Embrace the Mediterranean Diet: A Delicious and Healthy Lifestyle Featured on Good Morning America

The Mediterranean diet consistently earns high praise from health experts, securing the top spot as the best diet for the sixth year in a row, according to U.S. News & World Report. This isn't just a fleeting trend; it's a sustainable and flavorful way of eating backed by decades of research showcasing its numerous health benefits. The diet also scored the top spot in 11 additional categories in the publication's annual rankings, including easiest-to-follow, gut health, weight loss and mental health.

What is the Mediterranean Diet?

The Mediterranean diet is more than just a set of recipes; it's a lifestyle inspired by the traditional eating habits of people living in the regions surrounding the Mediterranean Sea. It focuses on the quality of foods rather than a single nutrient or food group. People who follow a Mediterranean diet enjoy red meat and desserts as "occasional treats". It also emphasizes getting plenty of exercise and enjoying meals with family and friends.

Core Components

Vegetables, fruits, beans, nuts, whole grains, fish, and olive oil make up the majority of a Mediterranean diet. It focuses on the quality of foods rather than a single nutrient or food group. People who follow a Mediterranean diet enjoy red meat and desserts as "occasional treats," the magazine says. Red wine in moderation and with meals is optional.

• Emphasis on Plant-Based Foods: The diet is mostly plant-based and focuses on healthy fats. All types of vegetables and fruits are encouraged on the diet, as are non-meat sources of protein like beans and other legumes.
• Healthy Fats: Healthy fats emphasized in the Mediterranean way of eating include virgin olive oil, avocados, nuts, salmon, and sardines, according to the Harvard School of Public Health.
• Fish and Poultry: Fish is encouraged at least twice weekly, and other animal proteins like poultry, eggs, cheese, and yogurt are encouraged in smaller portions.
• Limited Red Meat: Red meat consumption should be limited to a few times a month.
• Hydration: The main source of hydration should be water.

Foods to Limit

No, the Mediterranean diet does not totally eliminate any foods or food groups. However, it is recommended to limit foods such as butter, processed foods like frozen meals and candy, and refined grains and oils.

Health Benefits Galore

"People who eat a Mediterranean-style diet have longer lifespans, report a higher quality of life and are less likely to suffer from chronic diseases such as cancer and heart disease," according to U.S. News and World Report. The American Heart Association says the Mediterranean diet can "play a big role" in preventing heart disease and stroke and reducing risk factors like diabetes, high cholesterol, and high blood pressure.

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• Heart Health: Consuming virgin olive oil, in particular, may help the body "remove excess cholesterol from arteries and keep blood vessels open," according to the AHA.
• Brain Health: In a study of over 60,000 people, those who followed the Mediterranean diet more closely had a lower risk of dementia, regardless of genetic risk. The Mediterranean-style diet, long associated with longer life and reduced risk of cancer, may also help protect against depression, new research shows.
• Weight Management: The Mayo Clinic touts the Mediterranean diet as a way to help maintain a healthy weight.
• Gut Health: Citing research, the Mayo Clinic touts the Mediterranean diet as a way to support a healthy gut.
• Longevity: Citing research, the Mayo Clinic touts the Mediterranean diet as a way to increase longevity.
• Cancer Prevention: Citing research, the Mayo Clinic touts the Mediterranean diet as a way to lower the risk of certain cancers.
• Improved Mood: Researchers in Greece found that a diet rich in vegetables and lower in poultry and alcohol -- two hallmarks of the Mediterranean diet -- was associated with a decreased likelihood of developing symptoms of depression or a diagnosis of depression later in life.

Mediterranean Diet on Good Morning America

Bestselling author and recipe developer Suzy Karadsheh joined "Good Morning America" to share dishes from her cookbook, "The Mediterranean Dish: Simply Dinner: 125 Easy Mediterranean Diet-Inspired Recipes to Eat Well and Live Joyfully."

Featured Recipes

Here are a few recipes Karadsheh shared on "Good Morning America," offering a taste of the delicious possibilities within the Mediterranean diet:

Flaky Veggie Phyllo 'Pizza'

This recipe offers a lighter, vegetable-packed twist on traditional pizza using phyllo dough for a crispy crust.

Ingredients:

• Extra-virgin olive oil
• 12 sheets phyllo dough, thawed if frozen
• 1 cup shredded mozzarella, or more to your liking
• 2 ounces feta cheese, crumbled (about 1/2 cup), or more to your liking
• 1 cup grape or cherry tomatoes, halved (about 14 tomatoes)
• 1 green bell pepper, cored, seeded and finely chopped
• 2 scallions, trimmed, green and white parts finely chopped
• 1/3 cup pitted kalamata olives, roughly chopped
• 1/3 cup roughly chopped fresh flat-leaf parsley
• 1/2 teaspoon dried oregano
• 1/2 teaspoon red pepper flakes (optional)

Directions:

1. Position a rack in the center of the oven and preheat the oven to 375 F.
2. Into a small bowl, place 1/4 cup of the olive oil and set it next to a large sheet pan. (The sheet pan should be slightly larger than the size of your phyllo sheets.) Brush the bottom of the sheet pan with olive oil.
3. Unroll the phyllo sheets and place them on a clean kitchen cloth. Dampen, ever so slightly, another clean kitchen cloth and lay it over the top of the phyllo sheets to prevent them from drying out as you work.
4. Place 3 sheets of phyllo onto the sheet pan and brush the top sheet with olive oil. Repeat with another 3 sheets of phyllo. Now, sprinkle half of the shredded mozzarella and half of the crumbled feta cheese evenly on top. Continue layering and brushing the phyllo sheets, 3 at a time in the same pattern, until you've used all 12 sheets, brushing the very top sheet with olive oil and adding the remaining mozzarella and feta cheeses. Evenly spread the tomatoes, bell pepper, scallions, olives and parsley on top. Sprinkle with the dried oregano and red pepper flakes (if using).
5. Use a sharp knife to cut the phyllo into 12 squares and bake for 20 to 25 minutes, or until the phyllo edges and bottom turn golden brown and crispy. Remove from the oven and serve. (Any leftovers can be warmed up in a medium-heated oven for about 5 minutes or until just warmed through.)

Mediterranean Dinner Bowls

Karadsheh emphasizes the versatility of dinner bowls, using grains as a base and adding protein, vegetables, and flavorful toppings.

Flexible Guide for Making Dinner Bowls:

• Start with the grain: 1 cup of dry grains such as farro, barley, or bulgur or white rice, will give you 2 to 3 cups cooked grains. Count on about 1/2 cup of cooked grain per bowl.
• Add protein: Leftover chicken or even meatballs are great here, especially if you don't have a lot. But if not, the Simple Protein Add-Ons chapter has plenty of ideas. Even on short notice, you can easily thaw some shrimp and cook it in a skillet (see page 227). But remember, the protein component can easily be plant-based. Open a can of beans or chickpeas, rinse them, and divide them among your dinner bowls. One can of beans can easily be divided among 4 bowls. And hard-boiled eggs can stand in here, too.
• Add vegetables and greens: Vegetables and fresh greens bring brightness and life to a simple grain bowl. If you have leftover roasted vegetables, zucchini (see page 200) or even broccoli fritters (see page 199), warm them and add to the bowls. You can also repurpose a leftover salad or simply slice some fresh veggies -- tomatoes, radishes, cucumbers, green onions, broccoli, carrots.
• Turn up the flavor: Raid your fridge for any Mediterranean favorites like briny olives and pickles or marinated vegetables to add to your bowls. I especially love pickled onions (see page 279) and Torshi (page 261). Crumble some feta on top and sprinkle a couple tablespoons of your favorite chopped herb. Remember, have a flavor party!
• Finish with a sauce or dressing: This is optional, but if you need something to pull your grain bowls together, drizzle on a bit of Greek Ladolemono Sauce (page 267), especially if you've kept the seasoning minimal. You can also use Spicy Green Goddess Tahini (page 263). That said, even a drizzle of olive oil and a squeeze of lemon juice make everything taste better.

Flourless Chocolate Cake with Berry Compote

This decadent dessert showcases how you can enjoy treats while still adhering to the principles of the Mediterranean diet.

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Ingredients:

• 8 ounces bittersweet chocolate, roughly chopped
• 1/3 cup extra-virgin olive oil
• 3/4 cup granulated sugar
• 1 teaspoon ground cardamom
• 1 teaspoon almond extract
• 5 large eggs
• Confectioners' sugar or cocoa powder, for dusting
• Berry Compote with Orange and Cardamom (recipe follows)

For the Berry Compote with Orange and Cardamom:

• 12 ounces fresh strawberries, hulled and roughly chopped
• 12 ounces fresh blueberries
• 12 ounces fresh raspberries
• 3 tablespoons raw cane sugar or granulated, or more to your liking
• Juice of 1/2 orange (about 2 tablespoons)
• 1/2 teaspoon ground cardamom
• Honey (optional)

Directions:## For the compote:

1. Set a medium saucepan over medium-high heat and add the strawberries, blueberries, raspberries, 3 tablespoons sugar, orange juice and cardamom. Stir to combine and bring the mixture to a boil, stirring occasionally, until the sugar has dissolved. Then reduce the heat to low and simmer for 15 to 20 minutes, stirring often, until the fruit has softened and the compote has reduced by about half.
2. I like my compote chunky, but if you prefer yours smoother, use a potato masher to smash the fruit and break it down. Taste to adjust the sweetness (be careful, it's hot!). I don't usually add more sugar, but if you like your compote sweeter, sprinkle a little more cane sugar into it or add some honey and mix well.
3. Let the berry compote cool for 15 to 30 minutes before serving. It will thicken as it cools. (Or transfer the fruit compote to a mason jar, close tightly, and refrigerate for up to 10 days, to use as needed.)

For the cake:

1. Position a rack in the center of the oven and preheat the oven to 350 F. Line the bottom of a 9-inch springform pan with a round of parchment.
2. Fill a medium pot halfway with water and bring to a simmer. Place a medium heat-safe bowl over the pot of simmering water and make sure the bottom of the bowl does not touch the water. Add the chocolate and olive oil to the bowl. Use a rubber spatula to stir continuously until the chocolate has melted and it's fully combined with the oil. Remove the bowl from the heat and stir in half the sugar, the cardamom, and almond extract. Set aside and allow the chocolate to cool.
3. Meanwhile, separate the eggs. Place the whites in a medium bowl and the yolks in a small bowl.
4. Use an electric hand mixer fitted with the whisk attachment to whip the egg whites on medium-high speed until frothy and opaque in color, 3 to 5 minutes. Slowly add in the remaining sugar and beat until the whites become thick, glossy, and have stiff peaks, about 3 to 5 minutes.
5. When the chocolate has cooled a bit, whisk the egg yolks one at a time into the chocolate, until fully combined. Then use a rubber spatula to fold one-fourth of the beaten egg whites into the chocolate batter -- you just want to lighten the batter a bit. Now, fold the rest of the egg whites into the chocolate mixture by drawing the spatula around the side and up through the center of the chocolate. Do this until the whites are fully incorporated and you have a thick, cohesive batter.
6. Transfer the batter to the prepared pan and bake for 25 to 30 minutes, until the top has puffed up and looks dry -- it might even crack a little bit.
7. Let the cake cool in the pan on a rack for about 1 hour. It will deflate and the top will crack. It's OK! That's what it's supposed to do. When the cake has cooled completely, release it from the springform pan. If it looks like the cake might stick to the sides, run a knife around the sides before releasing it from the pan.
8. The cake will have a crackled top and a fudgy middle. Dust the cake with confectioners' sugar and serve it with berry compote, if desired.

Tips for Embracing the Mediterranean Diet

• Start Gradually: You don't have to overhaul your diet overnight. Start by making small changes, such as swapping refined grains for whole grains or adding an extra serving of vegetables to your meals.
• Focus on Flavor: Experiment with herbs and spices to create flavorful dishes that you'll enjoy.
• Cook at Home: Preparing your own meals allows you to control the ingredients and portion sizes.
• Enjoy with Others: The Mediterranean diet is about more than just food; it's about enjoying meals with family and friends.
• Adapt to Your Preferences: "Olive oil is one of the cores of the of the Mediterranean diet as a primary source of healthy fat, but you can replace that with a similar oil like grapeseed oil or sesame oil or another heart-healthy, fun saturated fat like nuts or avocado," she said. "And you can take those principles and adapt them to other cuisines by adding the vegetables and whole grains from that country or region, lowering the red meat [intake] and eating more efficient plant proteins."

Other Highly-Rated Diets

While the Mediterranean diet reigns supreme, U.S. News & World Report also recognizes other beneficial diets:

• DASH Diet (Dietary Approaches to Stop Hypertension): The DASH (Dietary Approaches to Stop Hypertension), which focuses on whole foods and low sodium, was ranked second on the Best Diets list. An important component is minimizing the intake of salt, which is shown to lower blood pressure. "The DASH diet is similar to the Mediterranean dietary pattern but gives more concrete recommendations and advice on actual amounts and limits of types of foods consumed," the magazine says, noting that food groups are not eliminated in the DASH diet, which provides serving recommendations.
• Flexitarian Diet: The flexitarian diet encourages people to try alternative meat options, like tofu, but leaves room for flexibility if you can't quite fully give up meat. "With a flexitarian diet – often called a semi-vegetarian diet – you don't have to eliminate meat completely to reap the health benefits associated with vegetarianism," the magazines states. "Instead, you can be a vegetarian most of the time, but still enjoy a burger or steak when the urge hits."
• MIND Diet:
• Mayo Clinic Diet:

Diets to Approach with Caution

According to U.S. News & World Report, diets to approach with caution include the Whole30, Atkins, and ketogenic diets. News say there’s simply no need to cut out entire food groups, such as dairy or whole grains, and doing so could put you at risk of nutritional deficiencies.

A Sustainable and Enjoyable Path to Wellness

The Mediterranean diet offers a flexible and delicious approach to healthy eating. Its emphasis on whole foods, healthy fats, and flavorful cooking makes it a sustainable choice for individuals and families alike. As U.S. News & World Report notes, "Any plan that cuts out an entire food group or fruit or dairy for non-medical reasons is a red flag and it's the reason the Mediterranean diet is always such a big winner," said Schueller. "You're eating delicious whole foods. It's backed by decades of research showing its health benefits for a variety of health conditions. The Mediterranean diet is healthy, it's sustainable, it's a flavorful way to eat and it's adaptable."

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