Medically reviewed by Jocelyn Hermanson MSN, RN, COC, CPC, CRC

Eat well, live well with the Mediterranean Diet

Want to feel healthier, stronger, and more energetic? Maintaining your health is more important than ever in the senior years, and the Mediterranean diet might be just what you need to meet your health goals.

This isn’t another fad diet—it’s a way of eating based on the foods people have enjoyed for centuries in sunny Mediterranean countries.¹ It’s packed with delicious flavors and good-for-you nutrients that can help protect your heart, boost your brainpower, and even help you sleep better—all things that are important for enjoying an active, fulfilling life as we age.

In this article, we’ll break down the Mediterranean diet in simple terms and give you easy tips to get started.

What is the Mediterranean diet?

Have you ever wondered what people in sunny countries like Italy and Greece eat to stay so healthy? The Mediterranean diet is based on their traditional foods. It’s not a strict set of rules, but more like a way of eating that focuses on enjoying simple and natural foods.

Think of it as a delicious adventure with lots of fruits, vegetables, whole grains, beans, nuts, and healthy fats like olive oil. These foods are packed with vitamins, minerals, and antioxidants that help keep your body strong and protect it from getting sick.

The Mediterranean diet isn’t new. In fact, researchers started noticing over 50 years ago that people in these countries had lower rates of heart disease and other health problems.² They realized it might be because of the way they were eating. The Mediterranean diet is a time-tested and proven way to eat that can help you feel your best.

Why is the Mediterranean diet good for senior citizens?

Eating well is important at any age, but as we get older, it becomes even more crucial to nourish our bodies with the right foods. The Mediterranean diet offers a wealth of benefits specifically tailored to the needs of senior citizens. It's a delicious and enjoyable way to support your overall health and well-being, helping you stay active, independent, and full of life.

Research has shown that consistently eating Mediterranean-style foods can make a real difference when it comes to your health.¹ Let's take a closer look at some of the key benefits.

Get better sleep

Good sleep is essential for feeling rested and refreshed. The Mediterranean diet, with its focus on whole foods and healthy fats, can help improve your sleep quality. It can help regulate your body's natural sleep-wake cycle, making it easier to fall asleep and stay asleep through the night.³

Fight inflammation and reduce cancer risk

Inflammation is like internal swelling that can damage your body over time. The Mediterranean diet is packed with foods that help fight inflammation, like fruits, vegetables, and olive oil.⁴ This can help protect you from diseases like arthritis, heart disease, and even cancer. It's like giving your body a shield to stay strong and healthy.

Live a longer, healthier life

We all want to enjoy more years of good health, and the Mediterranean diet can help you do just that! By nourishing your body with the right nutrients, it can help you stay active, independent, and full of life for longer.⁵ It's about enjoying every moment to the fullest.

Boost brain and heart health

Keeping your brain and heart healthy is vital as we age. The Mediterranean diet is rich in foods that support brain function and memory, like fatty fish and nuts. It also helps keep your heart strong and healthy by lowering cholesterol and blood pressure.¹ It's like giving your brain and heart a boost to stay sharp and strong.

Support healthy vision

Protecting your eyesight is essential for maintaining your independence and enjoying your favorite activities. The Mediterranean diet is packed with nutrients that can help protect your eyes from age-related problems, like macular degeneration.⁶ It's like giving your eyes the support they need to stay clear and healthy.

Improve mental well-being

Feeling good mentally is just as important as feeling good physically. The Mediterranean diet can help improve your mood and reduce the risk of depression.⁷ It's about nourishing your brain with the right nutrients to help you feel happy, positive, and engaged in life.

Easy ways to start eating the Mediterranean way

Ready to give the Mediterranean diet a try? The good news is you don't have to make drastic changes all at once. Small, simple steps can make a big difference! Here are some easy ways to incorporate the principles of the Mediterranean diet into your daily life.

Load up on fruits and veggies

Fruits and vegetables are packed with vitamins, minerals, and antioxidants that are essential for good health.⁸

• Aim for at least 3 servings of fruit and 3 servings of veggies every day—but research shows 10 servings can help even more!
• Enjoy a variety of fruits and vegetables as snacks, side dishes, and main courses.

Choose whole grains

Whole grains are packed with fiber and nutrients that are good for your heart and digestion.⁸

• Look for whole-wheat bread, brown rice, and oatmeal.
• Check the ingredient list to make sure “whole grain” is listed first.
• Aim for 3-6 servings of whole grains per day. One serving is equal to ½ cup of cooked oats, rice, or pasta; 1 slice of bread; or 1 ounce of cereal.

Cook with olive oil

Olive oil is a healthy fat that can help lower cholesterol and protect your heart.⁸

• Use it for cooking, salad dressings, and drizzling over vegetables.
• Choose extra-virgin or virgin olive oil for the best flavor and health benefits.
• Try to get at least 1 tablespoon, but no more than 4 tablespoons, per day.

Rethink meat

The Mediterranean diet focuses on other protein sources besides red meat.⁹

• Limit red meat to one 3-ounce serving a week.
• Choose poultry (chicken and turkey) more often.
• Bake, broil, or grill your meat instead of frying.

Enjoy more seafood

Fish is a great source of omega-3 fatty acids, which are good for your heart and brain.⁸

• Aim for at least 2 servings of fatty fish (salmon, tuna, or sardines) per week. One serving is equal to 3.5 ounces, or about the size of a deck of cards.
• Try grilling, baking, or poaching fish for a healthy and delicious meal.

Switch to legumes

Legumes—or beans, peas, and lentils—are a great source of protein and fiber.⁸

• Use them as a substitute for meat in soups, stews, and salads.
• Drain and rinse canned beans to reduce sodium.

Nosh on nuts

Nuts are a healthy snack packed with nutrients.¹⁰

• Enjoy a small handful of almonds, walnuts, or other nuts as a snack.
• Be mindful of portion sizes, as nuts are high in calories. One serving is equal to a small handful, or 2 tablespoons of nut butter.

Watch out for sodium

Too much sodium can raise blood pressure and damage your heart, so be conscious about how much sodium you’re consuming.⁸

• Avoid processed foods, which are often high in sodium.
• Use herbs and spices to season food instead of salt.
• Compare labels when choosing packaged foods.

Stay hydrated

Drinking plenty of water is essential for overall health. Focus on increasing your water intake and limiting other beverages, like soda or alcohol.⁸

• Aim for at least eight glasses of water per day.
• Carry a water bottle with you and sip throughout the day.
• A moderate amount of red wine is part of the Mediterranean diet. Be sure to check with your doctor before adding this to your routine.¹¹

As you now know, the Mediterranean diet isn't just a diet—it's a lifestyle that celebrates good food and good health. It's about nourishing your body with the nutrients it needs to thrive, helping you stay active, independent, and full of life for years to come.

Remember, you don't have to overhaul your eating habits overnight. Start with small, manageable changes, like adding more fruits and vegetables to your meals, switching to whole grains, or using olive oil instead of butter. And don’t forget to talk with your Conviva primary care doctor before making any major changes to your diet.

Disclaimers:

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

Sources:

1. “What is the Mediterranean Diet?” American Heart Association, last accessed May 2, 2025, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet.
2. Altomare R, Cacciabaudo F, Damiano G, et al., “The Mediterranean Diet: A History of Health,” Iranian Journal of Public Health, last accessed May 2, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC3684452.
3. Godos J, Ferri R, Lanza G, et al., “Mediterranean Diet and Sleep Features: A Systematic Review of Current Evidence,” Nutrients Journal, last accessed May 2, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC10821402.
4. “The best anti-inflammatory diets,” Harvard Health Publishing, last accessed May 2, 2025, https://www.health.harvard.edu/staying-healthy/the-best-anti-inflammatory-diets.
5. “Mediterranean diet for heart health,” Mayo Clinic, last accessed May 2, 2025, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801.
6. Wu Y, Xie Y, Yuan Y, et al., “The Mediterranean Diet and Age-Related Eye Diseases: A Systematic Review,” Nutrients Journal, last accessed May 2, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC10181476.
7. Maureen Salamon, “Mediterranean diet may help ease depression,” Harvard Health Publishing, last accessed May 2, 2025, https://www.health.harvard.edu/mind-and-mood/mediterranean-diet-may-help-ease-depression.
8. “Mediterranean Diet,” Cleveland Clinic, last accessed May 2, 2025, https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet.
9. “Picking Healthy Proteins,” American Heart Association, last accessed May 2, 2025, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/picking-healthy-proteins.
10. “Go Nuts (But Just a Little!),” American Heart Association, last accessed May 2, 2025, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/go-nuts-but-just-a-little.
11. “Red wine and resveratrol: Good for your heart?” Mayo Clinic, last accessed May 2, 2025, https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281.