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One of the most popular, healthy, diets is the Mediterranean Diet. In fact, May has been designated as International Mediterranean Diet Month! Fortunately, this is one of the few diet trends actually supported by science. The Mediterranean Diet is not really a “diet” but a way of living, long enjoyed by people living in countries near the Mediterranean Sea.

What is a Mediterranean Lifestyle?

Characteristics of this lifestyle include eating a lot of fresh fruits and vegetables, whole grains, beans, nuts, seeds, fermented dairy products, fish, eggs and poultry. In addition, the Mediterranean way of living strives to create a balance of work, relaxation and exercise.

The focus of this post is on healthy foods and exercise as part of the Mediterranean lifestyle. Heart disease, stroke, obesity, Type 2 diabetes and other chronic diseases are shown to be greatly reduced by following this lifestyle.

Which Foods are on the Mediterranean Diet?

Fruits & Vegetables:  The less cooked and processed, the healthier.  Many of the vitamins and minerals are conserved when the produce is washed, cut and eaten all at one time.

Bread: Whole grain or whole wheat. Spouted grain or flatbreads. You can try making your own bread: or No Need to Knead Garlic Bread.

Whole Grains Cereals & Pasta:  Again, the less processed a food, the better. You can add olive oil and fresh or steamed vegetables to make a delicious dish.

Extra Virgin Olive Oil:  This is the preferred fat and is one of the healthiest to enjoy.

Cheese, Yogurt & Milk:  Greek and plain yogurt are good choices, with added benefit of protein. Serve with fresh fruit for a sweet treat after a meal. Small portions of natural cheeses are enjoyed with fresh fruit, vegetables and a few nuts for a small meal. Milk is included but only in small amounts.

Walnuts, Seeds:  Provide healthy fats and offer variety to a meal. Toasted walnuts are a good addition to a pasta dish or green salad. Be mindful of portion sizes, a little goes a long way.

Poultry/Fish/Eggs:  One or two servings of poultry, a couple portions of fish and 2 or more eggs per week provide protein and variety to the meals.

Legumes (beans, lentils, peas):  Another great source of protein and fiber. These can be a good fit for a kidney friendly diet.

Meats (beef, lamb, pork):  Red meat is considered an occasional treat and a very small portion is enjoyed with fresh vegetables and fruit.

Desserts:  Cookies, cakes, candy are eaten about as often as red meat. Just one or two times a week, for special occasions.

What About the Kidney Diet?

You are probably wondering why I’m writing about a diet or lifestyle that encourages you to eat foods that were once not acceptable on the basic �쾱��Ա�����徱���. We know understand that natural sources of phosphorus and potassium are not as available to our body, as additives and highly processed foods.

1. Phosphorus: The most difficult phosphorus to avoid with the typical American diet is the   Here is an article that goes more into phosphorus guidance.
2. Protein: Here is a blog post breaking down protein a big more.
3. Potassium: The main sources of potassium are fruits and vegetables. How much potassium to eat is based on your lab results. Work with your dietitian to figure out the foods you can eat every day versus a few times per week.
4. Water: The recommendation for following the Mediterranean lifestyle is to drink a minimum of 6 to 8 glasses of water per day. This is too much for most dialysis patients who must limit fluid intake to 32 ounces (four 1-cup glasses) per day (depending on urine output).
5. Alcohol: Although the Mediterranean Diet suggests wine in moderation, check with your doctor to determine if it is safe for you to consume alcohol and how much is acceptable with your diet. Most nephrologists encourage their patients to avoid alcohol.

Part of what makes this lifestyle so appealing is the way the food is enjoyed. Most meals, in this part of the world, are eaten slowly and enjoyed with family and friends. It is very different from our way of living where many meals are eaten in front of the television or while driving from one place to another! Try to slow down and enjoy the flavors and textures of the food.

Here is a tasty featuring fresh basil and garlic to get you started.

What about exercise? 

Exercise doesn’t have to mean hours at a gym. Just move around. Walk to the store, or around the block, ride a bike to see a friend or just to enjoy the park. Think about ways you can increase small amounts of movement so that you feel less stiff or sore.

The benefit of the Mediterranean Lifestyle is a result of the healthy foods, increased movement, stress management and relaxation. If you are interested in giving it a try, do a little research about the lifestyle and talk to your dietitian about the changes you want to make to your diet. It will take some effort, but if it helps you feel better, feel more relaxed and enjoy your life, it’s worth the work!

Are you ready to get started? Talk to your dietitian and try these �������� dietitian approved Heart Healthy Mediterranean Recipes.

Reference:

Finicelli M, Di Salle A, Galderisi U, Peluso G. The Mediterranean Diet: An Update of the Clinical Trials. Nutrients. 2022 Jul 19;14(14):2956. . Accessed September 24, 2026.

oshi S, McMacken M, Kalantar-Zadeh K. Plant-Based Diets for Kidney Disease: A Guide for Clinicians. Am J Kidney Dis. 2021 Feb;77(2):287-296. . Accessed September 24, 2026.