Sign up for Well’s Mediterranean Diet Week

When we published an article last year about the benefits of the Mediterranean diet, the response from readers 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 of 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 clean, primarily plant-based foods.

Since then, we’ve heard from many readers wanting to know exactly how to get started. Which foods should you buy? Which recipes are the best? And what does a day full of Mediterranean food look like? We are here to help.

Starting January 15, we will send daily emails for a week full of nutritional advice and shopping suggestions, along with recipes from our colleagues at NYT Cooking. Each day a different food group will be prioritized in the diet.

The great thing about the Mediterranean diet is that it doesn’t have strict rules, such as cutting out certain foods completely, or counting calories, fats or carbohydrates. The goal is to help you shift your overall diet to one that focuses on whole grains, fruits and vegetables, legumes, nuts and seeds, and healthy fat sources.

How to get started

First, make sure you’re signed up for the Well newsletter. If you’ve already done that, you don’t need to do anything. From January 15 to 19, you will receive an email in your inbox every morning.

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

What you get

Every day you will receive information about the Mediterranean diet, shopping tips and recipes, ranging from simple and quick ideas to more adventurous dishes.

After the series ends, you will still receive the Well newsletter every Thursday, with guidelines for a healthier life.