Sign Up for Well’s Mediterranean Diet Week

When we published an article on the merits of the Mediterranean diet last year, the reader response was overwhelming — and for good reason.

The Mediterranean diet is an approach to eating with health benefits backed by decades of research. It has been linked to reduced risks for cardiovascular disease, Type 2 diabetes, cognitive decline and certain types of cancer.

And unlike many other popular diets, it’s not a restrictive program, but more of a “lifestyle,” as one expert put it, that emphasizes whole, mostly plant-based foods.

We have since heard from many readers who wanted to know exactly how to get started. What foods should you buy? Which recipes are best? And what does a day of eating on the Mediterranean diet look like? We’re here to help.

Starting on Jan. 15, we’ll be sending a week of daily emails filled with nutritional guidance and shopping suggestions, along with recipes from our colleagues at NYT Cooking. Each day will center a different food group prioritized in the diet.

The beauty of the Mediterranean diet is that it doesn’t have strict rules like cutting out certain foods completely, or counting calories, fats or carbs. The goal is to help you shift your overall eating pattern toward one focused on whole grains, fruits and vegetables, legumes, nuts and seeds, and healthy sources of fat.

How to Get Started

First, make sure you’re signed up for the Well newsletter. If you already are, you don’t need to do anything — an email will arrive in your inbox each morning from Jan. 15 to Jan. 19.

If you haven’t received the newsletter before, you can use the sign-up box below to subscribe. (If you already receive the Well newsletter, you will not see a way to sign up below. You can also review your newsletter subscriptions here.)

What You’ll Get

Each day, you’ll receive information about the Mediterranean diet, shopping suggestions and recipes ranging from simple and quick ideas to more adventurous dishes.

After the series ends, you will still get the Well newsletter, which features guidance for living your healthiest life, delivered every Thursday.