Some celebrities credit their energy, healthy aging, and steady weight management to a simple eating style they return to year after year. Penélope Cruz, John Goodman, Cameron Diaz, Geoffrey Zakarian, and others often point to the same approach: a Mediterranean-inspired way of eating built around real food and everyday balance.
The Mediterranean diet continues to earn recognition in the US for its steady benefits, flexible structure, and familiar ingredients. Here, we’ll look at what defines this eating pattern, why so many public figures prefer it, and how you can make your own meals feel more Mediterranean without overthinking it.
What the Mediterranean diet is and why celebrities follow it
The Mediterranean diet is a pattern rooted in the everyday cuisines of Greece, Italy, Spain, and other Mediterranean regions. It centers on vegetables, legumes, fruits, whole grains, olive oil, nuts, and seafood, with smaller amounts of poultry, eggs, and dairy. Red meat and added sugar show up less often, but nothing is fully off-limits.
Celebrities tend to gravitate toward this style because it doesn’t feel restrictive and fits into busy schedules. Penélope Cruz has said she prefers it because it reminds her of traditional Spanish cooking, which relies on fresh produce, quality proteins, and simple flavors. She also avoids dairy and sugar and sticks to foods that keep her energized, which aligns naturally with Mediterranean staples.
John Goodman followed a Mediterranean-style plan while losing weight and rebuilding healthier habits. He leaned on meals built around fish, vegetables, fruit, and olive oil. His focus on steady movement and daily steps fits well with the lifestyle aspects of this diet, which encourages long-term routines rather than quick fixes.
Cameron Diaz has written about eating in a way that supports aging and steady energy. Her meals often follow the familiar Mediterranean structure of produce, protein, healthy fats, and whole grains. Geoffrey Zakarian has talked about how the cuisine offers variety and nutrient-rich foods, from yogurt bowls to colorful vegetable dishes.
Simple ways to make your diet more Mediterranean
You don’t have to overhaul your entire routine to shift in a Mediterranean direction. Small, steady changes help bring the same balance and flavor to your kitchen.
- Add vegetables to at least two meals a day: Fresh or roasted vegetables make Mediterranean meals filling but not heavy. Spinach, tomatoes, bell peppers, and zucchini are easy options.
- Use olive oil as your main fat: Extra-virgin olive oil adds flavor and healthy fats. Use it for dressing salads, cooking vegetables, or topping fish.
- Choose seafood more often: Try salmon, sardines, shrimp, or white fish once or twice a week. Canned fish works too.
- Swap refined grains for whole grains: Pick brown rice, farro, quinoa, or whole-grain pasta for a steadier source of energy.
- Include nuts and legumes: Almonds, walnuts, chickpeas, and lentils make meals more satisfying and add fiber.
- Opt for lighter proteins: Choose chicken, eggs, or plant-based proteins when you’re not eating fish.
These small shifts make everyday meals feel fresh, balanced, and satisfying. Over time, the Mediterranean approach becomes second nature. It’s flexible enough for busy routines, fits restaurant menus across the US, and supports long-term health in a way that feels enjoyable.