Tracking macros can feel overwhelming, especially if you're new to dieting or just trying to improve your nutrition. If you have a specific goal, such as losing weight or gaining muscle, you might have read that counting macros is a great way to reach your target. While this method does work, it can be tedious. Additionally, What are macros and micros?
Fortunately, there's a quicker way to track macros: using artificial intelligence. With AI, you can count macros faster and more accurately, helping you stay on track and reach your goals. Let’s explore the Mediterranean diet and how it can help you achieve your nutrition goals. Then we'll discuss counting macros for the Mediterranean diet using DietAI's calorie counter.
Table of Contents
What is the Mediterranean Diet?
The Mediterranean diet focuses on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. The foods associated with the Mediterranean diet are those that people have eaten for generations in these regions. Following this diet is not about strict rules or deprivation. Instead, it emphasizes moderation, encouraging people to eat nutritious foods while limiting unhealthy options. Some research has suggested that people living in these regions are healthier and have a lower risk of many chronic conditions than people who follow a standard American diet.
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Benefits of the Mediterranean Diet
1. Sleep Like a Mediterranean Baby
A 2022 literature review looked at previous research to assess the effect of a Mediterranean diet on the number of hours people sleep per night — and the quality of those Zzz’s. The findings suggest that the more people adhere to a Mediterranean diet, the more likely they are to get longer and better sleep. One healthcare provider says the foods emphasized and de-emphasized in the Mediterranean diet likely play a role. “The Mediterranean diet is low in processed foods and refined carbohydrates and high in fruits, vegetables, whole grains, and lean meats like fish,” says Denise Pate, MD, a board-certified physician and Medical Director with Medical Offices of Manhattan.
“Omega-3 fatty acids, which have been demonstrated to improve sleep, are also abundant in the Mediterranean diet.” Pate says walnuts, flax seeds, and fatty fish like salmon and mackerel are rich in omega-3 fatty acids. “These fatty acids can aid in regulating the body’s melatonin production, a hormone that is essential for controlling sleep,” Pate says.
2. Inflammation? What Inflammation?
In November of 2022, a published review of previous research indicated that adhering to the Mediterranean diet could have anti-inflammatory benefits and protect against diseases like heart disease and COVID-19. “The study suggests that a diet high in plant-based foods, whole grains, and healthy fats may help reduce inflammation in the body,” says Best. “The researchers found that participants who followed a diet rich in these foods had lower levels of inflammatory markers in their blood.” Mary Sabat, MS, RDN, LD, notes that researchers called out the diet’s potential to improve the gut microbiome and that inflammation is the basis for diseases like diabetes and heart disease. “Reducing inflammation in the diet is a primary concern for anyone looking to remain well,” Sabat says.
However, Best believes more research is needed on the Mediterranean diet’s relationship to inflammation. “Possible reasons for the anti-inflammatory effects of this type of diet include the presence of antioxidants and other anti-inflammatory compounds in plant-based foods, the promotion of a healthy gut microbiome, and the reduction of unhealthy fats and added sugars that can contribute to inflammation,” Best says.
3. Live Long and Prosper
A 36-year study of more than 75,000 women and more than 44,000 men, published in January 2023, listed the Mediterranean diet as one of four diets consistently associated with a reduced risk of all-cause or cause-specific death. Causes of death, the authors mentioned, included cardiovascular disease, cancer, and respiratory disease. “The Mediterranean diet is high in fruits, vegetables, legumes, whole grains, and nuts, which are all rich in antioxidants, vitamins, minerals, and fiber,” says Pate.
“These foods have been linked to reduced inflammation, improved immune function, and a lower risk of chronic diseases.” Healthy fats, such as the ones found in olive oil and nuts, are rich in omega-3 fatty acids and monounsaturated fats. “[They] have been shown to improve heart health, lower cholesterol, and reduce inflammation,” Pate says. Though the diet doesn’t take anything off the table, it does call for reducing the consumption of specific foods. “The Mediterranean diet is low in red meat and saturated fats, which have been linked to an increased risk of heart disease, cancer, and other chronic diseases,” says Pate.
4. Heart Health: The Mediterranean Way
A systematic review and meta-analysis of 16 studies indicated that women who followed a Mediterranean diet more closely were associated with a lower risk of cardiovascular disease. Women with higher adherence to the diet were less likely to die of heart disease or develop coronary heart disease. Stroke incidence in women was also lower in this population, but researchers said it was not statistically significant.
Troulakis says the study didn’t investigate how the Mediterranean diet might protect against cardiovascular disease, but says it’s valuable data. “The various mechanisms are well known,” Troulakis says. “By limiting saturated and trans fats, the diet decreases LDL — or bad — cholesterol, which causes plaque buildup in the arteries, or atherosclerosis, and can lead to heart attacks and strokes. By encouraging healthy unsaturated fats, it combats inflammation and promotes brain health.”
5. Feeding Your Brain
A study published in March of 2023 followed more than 60,000 participants for an average of 9.1 years to evaluate the link between diet and dementia risk. The research indicated that people who followed the Mediterranean diet more closely had lower dementia risks. “The research suggests that consuming a diet rich in fruits, vegetables, whole grains, and fish, and low in red meat and saturated fats can help protect the brain from cognitive decline,” Best says. Again, the research didn’t explore why this diet may help reduce dementia risk. “Possible reasons why a Mediterranean diet could promote brain health include reducing inflammation, oxidative stress, and insulin resistance, as well as improving cardiovascular and metabolic health,” Best hypothesizes.
6. May Lower Prostate Cancer Odds
A 2022 study examined 116 plasma samples of Caucasian men with late-onset prostate cancer and 132 matched controls. They analyzed them for micronutrients. Individuals in the prostate cancer group were found to have significantly lower blood levels of lycopene, lutein, α-carotene, and β-carotene than those in the control group. Sabat notes that these nutrients are found in foods in the Mediterranean diet. For example, watermelon and tomatoes have lycopene, and selenium is a mineral in plant-based foods like nuts and grains.
“The study clearly indicates that those men with higher concentrations of micronutrients such as selenium and beta carotene had a lower risk of cancer than men that did not have good levels of micronutrients,” Sabat says. “What it was unable to determine, however, was if these higher micronutrient levels were related to a healthier diet.” As with the other studies, the nutrients likely provide protective benefits. “It is thought that [these nutrients] may help reduce inflammation and oxidative damage in the body, which is associated with an increased risk of cancer,” says Sabat. “They may also help to regulate hormones, which are also thought to be involved in the development of prostate cancer.”
7. See Clearly with the Mediterranean Diet
Sabat explains that macular degeneration, known as the macula, affects the central part of the retina. “It is a common cause of vision loss in people over the age of 50 and can lead to a decrease in sharpness of vision, difficulty recognizing faces and colors, and a decrease in the ability to see in low-light conditions,” Sabat says. “Treatment options can include dietary changes, nutritional supplements, and in some cases, medications, or surgery.”
In light of recent research, adherence to a Mediterranean diet may be recommended. A 2022 systematic review of 20 studies indicated that adherence to a Mediterranean diet contributes to a lower risk of progressing from early to late age-related macular degeneration. “The study found that people with higher consumptions of b-carotene, lutein, zeaxanthin, copper, folate, magnesium, vitamin A, niacin, vitamin B6, vitamin C, and omega-3 fatty acids were associated with a lower risk of progression of macular degeneration,” Sabat says. Though the Mediterranean diet doesn’t call for complete abstention from alcohol, it does advise lowering intake — another potential benefit. “They also found that alcohol increases the risk and negatively affects macular degeneration,” Sabat says.
8. Mediterranean Diet and Mental Health
The Mediterranean diet may have more than just physical benefits. A small, 12-week 2022 study of 72 men ages 18 to 25 with moderate to severe depression compared the Mediterranean diet to befriending therapy. This modality involves introducing a patient to at least one other person to provide them with more social support. The participants who followed the Mediterranean diet reported better quality of life than those who received befriending therapy. Sabat says the reasons for these results might include:
Fresh fruits and vegetables have vitamins, minerals, and fiber, which boost brain functioning.
Fiber regulates blood pressure, which may aid in reducing anxiety and depression.
Omega-3 fatty acids may boost mood and lower inflammation.
Improved gut health can affect mood.
Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
How to Optimize Macros for Mediterranean Diet in 9 Ways
1. Use DietAI for Easy Tracking of Macros
DietAI transforms nutrition tracking with its AI-powered app. Simply snap a photo of your meal, and the app instantly analyzes your food and provides an accurate breakdown of calories and macros without tedious manual logging. Beyond photo recognition, DietAI offers comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. If you’re trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes tracking nutrition effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
2. Understand the Mediterranean Diet Macro Breakdown
The Mediterranean diet promotes a healthy fat, carb, and protein balance. The recommended macro breakdown is as follows:
Carbohydrates
45-65% of daily calories
Protein
10-35% of daily calories
Fat
20-35% of daily calories.
It’s crucial to understand that this breakdown may vary slightly depending on individual needs and preferences. For example, physically active people may require more protein in their diet.
3. Focus on Plant-Based Protein
Get to know non-meat sources of protein. Foods like soy and tofu are not typical on the Mediterranean diet, but you can include them, and they align with this eating style's plant-based slant. Increase your intake of protein-rich grains like quinoa.
4. Eat More Fish
Include fish in as many meals as possible. Top your salad with salmon. Keep pouches of tuna on hand for a quick snack (pair it with whole grain crackers and protein-rich greens). Learn different ways to prepare seafood, such as shrimp, cod, sardines, or trout.
5. Get Selective With Veggies
Some vegetables have more protein than others. To honor the Mediterranean eating style and boost your protein intake, include protein-rich veggies at mealtime. Choose spinach, kale, Brussels sprouts, and broccoli.
6. Learn to Love Beans
Beans such as lima beans, black beans, lentils, green peas, and chickpeas are great ways to increase your protein intake on the Mediterranean diet. They are also easy on the wallet. Buy dried beans in bulk or stock canned beans when they go on sale at your local market.
7. Snack on Nuts and Seeds
It is easy to reach for a piece of fruit or another high-carb treat when you need a quick bite. But choosing a protein-rich snack can help you achieve your macro targets. Consider almonds, walnuts, peanuts, pistachios, or cashews for a satisfying snack.
8. Dial Back on Booze
You should aim to make every calorie count to reach your protein target and keep your calories in control. Sometimes, skipping that MedDiet-friendly glass of wine to allot those calories to protein. But also, remember that a core principle of the Mediterranean diet is maintaining a happy social life. So, don't beat yourself up if you enjoy a glass of wine with friends.
9. Look for Protein-Rich Alternatives
When you hit the market and shop for Mediterranean diet foods, look for varieties that contain more protein. Choose Greek yogurt over traditional yogurt. Look for pasta made with whole grains or even chickpeas to increase your protein intake. You might even find some sweet treats (like ice cream) manufactured to provide more protein.
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Food List for Mediterranean Diet
Fruits: The Sweetest Part of the Mediterranean Diet
Fruits are a central part of the Mediterranean diet. Any type of whole fruit is fair game. Fresh, frozen, dried, and canned fruits without added sugars are all healthy options. Fruits are naturally sweet, nutritious, and incredibly versatile. You can enjoy them alone, in savory dishes, or as healthy dessert alternatives. Some of the top fruits to include on the Mediterranean diet are:
Apples.
Apricots.
Avocados.
Bananas.
Berries.
Figs.
Grapes.
Dates.
Melons.
Oranges.
Peaches.
Pears.
Pomegranates.
Tomatoes.
Vegetables: The Mediterranean Diet’s Colorful Cornerstone
Non-starchy vegetables are also a foundation of the Mediterranean diet. They are low in calories yet rich in vitamins, minerals, and antioxidants. Eating various vegetables can help reduce your risk of chronic diseases, such as heart disease and certain cancers. Like fruits, you can eat them raw, cooked, fresh, frozen, dried, or canned. Go for whatever appeals to you and aim for variety.
Examples of Mediterranean diet-friendly vegetables include
Artichokes.
Arugula.
Beets.
Broccoli.
Brussels sprouts.
Cabbage.
Carrots.
Cauliflower.
Collard greens.
Kale.
Mushrooms.
Onions.
Peppers.
Potatoes.
Radishes.
Spinach.
Squash.
Whole Grains: The Mediterranean Diet’s Healthy Carbs.
Whole grains are another staple of the Mediterranean diet. They contain a wealth of nutrients, including fiber, which supports gut health and helps regulate blood sugar and cholesterol levels. Whole grains also have a lower glycemic index than refined grains, meaning they won’t spike your blood sugar as much when eaten. Reducing blood sugar spikes may lower your risk of developing diabetes and help manage the condition if you already have it.
Some whole grains to include in your Mediterranean diet meal plan are
Barley.
Brown rice.
Buckwheat.
Farro.
Millet.
Quinoa.
Wild rice.
Nuts, Seeds, and Legumes: The Mediterranean Diet’s Protein Powerhouses
Nuts, seeds, and legumes (beans and peas) are excellent plant-based protein sources. They also supply healthy fats, fiber, vitamins, and minerals. Eating these foods helps lower cholesterol levels and reduce inflammation. They’re also linked to a lower risk of heart disease and improved metabolic health.
Some Mediterranean diet-friendly options include
Almonds.
Chia seeds.
Chickpeas.
Flaxseeds.
Lentils.
Pecans.
Pine nuts.
Walnuts.
Seafood: The Mediterranean Diet’s Star Animal Protein Source
Seafood is one of the primary animal protein sources in the Mediterranean diet. Fish and shellfish are rich in nutrients and healthy fats, particularly omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of heart disease. Aim to eat at least two servings of seafood each week, and choose a variety to maximize nutrition.
Some Mediterranean-approved seafood options include
Salmon.
Sardines.
Tuna.
Mackerel.
Anchovies.
Shrimp.
Poultry and Eggs: The Mediterranean Diet’s Other Animal Protein Sources
Poultry and eggs are also in moderation. They can be eaten several times weekly, but red meat should be limited and saved for special occasions.
Olive Oil: The Mediterranean Diet’s Hero Ingredient.
Olive oil is one of the defining staples of the Mediterranean diet, and its health benefits are well-researched. It’s a monounsaturated fat that can help reduce inflammation and lower cholesterol levels. Olive oil is also rich in antioxidants, which can help reduce oxidative stress and lower disease risk.
Red Wine: The Mediterranean Diet’s Optional Dose of Booze
Red wine is often enjoyed in moderation on the Mediterranean diet. Some studies suggest that the polyphenols in red wine, such as resveratrol, may promote heart health. But if you don’t drink alcohol, there’s no need to start. You can simply focus on the other healthy components of the Mediterranean diet.
Download DietAI Today for 80% Off!
If you’ve looked into dieting or nutrition plans, you’ve probably heard of macros and micros. Macros, or macronutrients, are the nutrients your body needs in large amounts to provide energy and support your immune system, bodily functions, and overall health. There are three main macronutrients: carbohydrates, proteins, and fats. Micros, or micronutrients, are the vitamins and minerals supporting your body’s functions. Unlike macros, micros are needed in smaller amounts and don’t provide energy. Instead, they help regulate processes that keep your body functioning correctly.
DietAI transforms calorie counting with our AI calorie counting app. Take a picture of your food, and our app instantly analyzes your meals from a simple photo, delivering accurate calorie and macro information without manual logging. Beyond photo recognition, the app provides comprehensive progress tracking, personalized nutrition insights tailored to your goals, and convenient barcode scanning for packaged foods. Whether you are trying to lose weight, gain muscle, or simply maintain a balanced diet, DietAI makes nutrition tracking effortless by eliminating the tedious aspects of traditional food journaling. Download now to effortlessly track your calories and macros with DietAI, the AI-powered app that makes logging meals as simple as snapping a photo. Download today for 80% off!
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