I’ve been following the Mediterranean diet for years.
As a dietitian, I know the lifestyle has a long list of impressive health benefits, and it’s full of fresh, delicious food.
This way of eating prioritizes things like lean proteins, seafood, produce, legumes, and whole grains while discouraging the consumption of ultra-processed foods.
However, practicing the diet’s principles to the fullest extent can be a challenge while living in the US — especially in the South. The regional food culture around me doesn’t exactly align with a diet of fresh vegetables, lean meats, and healthy fats.
Meanwhile, the Mediterranean diet feels like just a way of life in Greece. My first trip there felt like a visit to food heaven, and I enjoyed so many fresh dishes drizzled with quality olive oil and paired with incredible wine.
Along the way, I picked up some simple habits and bites that have been easy to incorporate into my regular routine back home in the US.
I’ve started having more salads with breakfast.
I had never considered eating salad at breakfast before this trip, but why not start the day with a bowl full of veggies?
Most Americans aren’t getting the recommended daily intake of vegetables or fiber. Having these foods with my first meal of the day puts me on the right track.
I’m excited to throw together more breakfast salads at home. The practice is easy enough to incorporate into my routine, and I like front-loading my day with nutrients.
Honey has become a staple in my home for sweetening up nutrient-dense dishes.
Honey can be considered an added sugar, but that doesn’t mean it should be completely eliminated from my diet. I’ve found that a little drizzle of honey makes nutrient-dense foods more palatable.
Plus, unlike refined sugar, honey contains some nutrients and a variety of antioxidants.
It’s a great topping for a bowl of yogurt and fruit, and it can also add a nice flavor to cheeses, vegetables, and other savory dishes.
Grilled sardines have become a staple snack and side.
Sardines are one of the best sources of omega-3 fatty acids, which can help support heart health, and unlike some fish, they’re known to be lower in mercury.
I’ve known how beneficial they are for a while, but cracking open a tin has never really appealed to me.
In Greece, I found they’re delicious when butterflied and seasoned with herbs, garlic, and lemon — a far cry from eating them out of the can.
Now, I can’t stop eating grilled sardines. To make them, butterfly and season sardines to your liking, grill until a few char marks form, then drizzle them with olive oil.
A small glass of wine at dinner has become a little luxury.
I enjoyed small cups of wine with every dinner in Greece. I never got drunk — I’m not even sure it was a full serving — but the little taste was very enjoyable.
The Mediterranean diet emphasizes enjoying meals with others, and the addition of wine helped me and my friends linger a little longer around the dinner table.
Plus, wine in moderation is considered just fine under this way of eating.
I won’t be freely sipping my wine while binging Netflix alone at home. However, I’m definitely more open to having a small glass when dining with friends or family — or when I want to really savor a solo meal.
Grilled calamari has joined my recipe rotation — and it might just be better than the fried stuff.
As a lean protein, calamari is a great option for those on the Mediterranean diet. Calamari is also rich in omega-3 fatty acids.
Although I always enjoy fried calamari, I don’t like to make a habit of eating deep-fried foods too frequently. Fortunately, I found an even better option in Greece: grilled calamari.
I was blown away by how delicious it tasted and how simple it was to make. Just toss the fresh squid with herbs, garlic, lemon, and olive oil, then briefly grill.
This story was originally published on October 31, 2024, and most recently updated on February 26, 2026.
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