The Mediterranean Diet

The Mediterranean diet is a healthy lifestyle that has many health benefits, including helping liver health. It combines healthy eating with the traditional flavors and cooking methods of the Mediterranean region.

The Basics of a Mediterranean Diet

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Healthy plant-based fats are often used (eg: olive oil or canola oil) instead of saturated fats (eg: butter or trans fats).

Moderate amounts of dairy, poultry, and eggs are part of the Mediterranean diet, as is seafood. Red meat is eaten only once in a while.  Generally you should avoid processed foods like sugar-sweetened drinks, high fructose corn syrup, packaged snacks, and processed meats.

Another part of the lifestyle is to share meals with family and friends, enjoy your food, and get regular exercise

Drinks

• Aim to drink mostly water, unsweetened tea, or coffee.
• Avoid sugary beverages like soda, juice, lemonade, sports drinks, or energy drinks.
• Alcohol should generally be avoided or limited for people with liver disease.

Foods

• Fruits and vegetables. Half your plate should be fruits or vegetables. Aim for non-starchy vegetables and whole fruits.
• Choose whole grains. Switch to whole-grain bread, whole wheat pasta, brown rice, or oatmeal
• Use unsaturated fats from plants. Use olive or canola oil. Limited butter and trans fats. Avoid deep-fried foods.
• Leaner proteins. Lean fish like fresh or water-packed tuna, salmon, trout, mackerel, and herring are healthy choices. Other lean proteins include poultry (chicken/turkey), beans, and nuts. Limit red meats, cold cuts, bacon, or processed meats.
• Enjoy some dairy. Good choices are skim or 1% milk, low-fat cottage cheese, and low-fat Greek or plain yogurt. Limit how much cheese you eat.