Start the New Year with the Mediterranean Diet: Tips from BCH’s Dr. Fineberg

As the new year begins, many people set resolutions to improve their health. One popular choice is adopting a Mediterranean diet, which offers numerous health benefits while still being flavorful and satisfying. Dr. Robert Fineberg, a board-certified family practitioner and Diplomat of the American Board of Obesity Medicine (DABOM), shares valuable insights into how this diet can support your health goals in 2025 and beyond.

What is the Mediterranean diet?

As the name suggests, the Mediterranean diet is inspired by the traditional foods of countries bordering the Mediterranean Sea. It emphasizes plant-based foods, healthy fats, lean proteins, and limited dairy and alcohol consumption. It is a balanced and flexible approach to eating that prioritizes whole, fresh ingredients.

Dr. Fineberg explains, “The Mediterranean diet is not a quick fix—it’s a lifestyle change. It’s a pattern of eating that has proven health benefits, is relatively easy to follow, and is flexible enough to suit different tastes.”

Key principles of the Mediterranean diet include:

• 35% of calories from fat, with less than 10% from saturated fat

• No emphasis on sodium restriction

• Emphasis on extra virgin olive oil use for cooking and dressings

• Greater emphasis on regular consumption of oily fish and a-linolenic acid

• Increased vegetables, fruits, whole grains, nuts, legumes, low-fat dairy, unsaturated oils and lean protein (including seafood)

• Decreased trans-fat, saturated fat, refined grains and added sugars

• Moderate or no alcohol consumption

Why Choose the Mediterranean diet?

According to Dr. Fineberg, the Mediterranean diet provides numerous health benefits, including:

• Reduced risk of developing Type 2 diabetes

• Improved blood sugar control among diabetics

• Prevention of cardiovascular disease

• Potential reduction in age-related cognitive decline

• Potential improvement in longevity

• Reduced risk of certain types of cancers

These benefits make the Mediterranean diet a great choice for those looking to make a positive impact on their health in the new year.

Incorporating the Mediterranean diet into Your Life

Dr. Fineberg offers these practical tips to help you successfully integrate the Mediterranean diet into your daily routine:

• Plan Your Meals – “Meal planning is one of the best ways to make this diet a part of your lifestyle,” says Dr. Fineberg. Take time each week to plan out your meals and create a shopping list to ensure you have the right ingredients.

• Prep in Advance – Prepping meals or ingredients ahead of time can make it easier to stick to the diet, especially during busy weeks. Dr. Fineberg recommends prepping vegetables, grains, and proteins in advance, and even freezing them for quick access.

• Involve the Whole Family – Dr. Fineberg notes that getting your family involved in meal prep helps everyone build healthy habits. “When everyone is involved in the cooking process, it creates a sense of ownership and makes the transition smoother,” he explains.

• Keep It Simple – Dr. Fineberg emphasizes simplicity when starting the Mediterranean diet. Choose a few easy, go-to recipes that you can rotate each week to keep things fresh without overwhelming yourself.

• Eat Healthy on a Budget – Eating well doesn’t have to be expensive. Dr. Fineberg suggests looking for deals, buying in bulk, and using frozen fruits and vegetables to help keep costs down.

• Strive for Balance – “The key to long-term success is balance,” says Dr. Fineberg. He encourages following the 80:20 rule: eat well 80% of the time and enjoy treats in moderation.

Ready to make the Mediterranean diet your New Year’s resolution?

Rather than focusing on a temporary New Year’s resolution, Dr. Fineberg encourages adopting the Mediterranean diet as a sustainable lifestyle change that could benefit you for the rest of your life. “The Mediterranean diet is not a diet of deprivation—it’s about finding balance, enjoying delicious food, and improving your health in the long run.”

If you’re interested in learning more about the Mediterranean diet and how it can support your long-term health goals, Dr. Fineberg recommends consulting with a healthcare professional who can help tailor the diet to your individual needs.

Here’s to making 2025 the year you begin a healthier, more flavorful lifestyle—with lasting benefits for the years to come!