The power of Mediterranean-style eating for kids and families

By Kristin Feiler, culinary medicine dietitian at Rady Children’s Hospital Orange County (Rady Children’s)

How Mediterranean-style eating supports growing bodies and minds

The foods we prepare at home shape how our children grow, learn and feel each day. One of the most researched and family-friendly ways to eat is the Mediterranean-style pattern, which focuses on whole, minimally processed foods and simple cooking methods.

Mediterranean-style eating emphasizes fruits, vegetables, whole grains, legumes, nuts, olive oil, and lean proteins. This pattern has been widely studied for its role in supporting heart health, metabolic health, and overall wellbeing across the lifespan. In addition, many of these foods contain nutrients and plant compounds that help support normal immune function and healthy inflammatory balance.

For families, this style of eating is not about strict rules or specialty products. It is about building balanced meals using familiar ingredients and involving children in the cooking process.

Why the Mediterranean pattern is powerful

Mediterranean-style meals are built from foods that contain nutrients with well-studied health benefits. For example:

Extra virgin olive oil

Rich in monounsaturated fats and polyphenols
Associated with improved cardiometabolic markers in multiple studies
Studied for antioxidant and anti-inflammatory properties

Fruits and vegetables

Provide fiber, vitamins, and phytonutrients
Support a diverse and balanced gut microbiome
Additionally, higher intake is associated with improved long-term health outcomes

Legumes, nuts and seeds

Provide plant-based protein, fiber, and healthy fats
Contain minerals that support immune and metabolic function

Fish and omega-3 fats

Provide essential fatty acids involved in normal inflammatory regulation
Commonly included in heart-healthy and Mediterranean eating patterns

In children and adolescents, Mediterranean-style eating patterns have been associated with improved metabolic health markers and healthier weight trajectories in observational research.

Get kids involved: Age-appropriate Mediterranean kitchen tasks

One of the core principles of culinary medicine is teaching families to cook together. Children who help prepare meals are more likely to try new foods and develop lifelong healthy habits. Below, these tasks reflect the ingredients and skills used in the recipes featured below.

Ages 3–5

Wash cucumbers, tomatoes, spinach, or fresh herbs
Tear parsley or lettuce for bowls
Help pour rice, quinoa, or pasta into a pot
Stir sauces or olive oil into bowls
Sprinkle herbs over finished dishes

Ages 6–9

Peel carrots or cucumbers with a peeler
Measure olive oil, grains, or spices
Rinse quinoa or canned beans
Stir pasta or sauces with supervision
Assemble bowls with grains, vegetables, and protein

Ages 10–13

Chop soft vegetables like zucchini, tomatoes, or cucumbers with supervision
Slice herbs or leafy greens
Cook pasta, quinoa, or rice on the stove with guidance
Prepare simple dressings with olive oil, lemon, and herbs
Follow a full recipe with supervision

Cooking together builds confidence, encourages curiosity about food, and helps children feel more comfortable trying new ingredients commonly found in Mediterranean-style meals.

Featured Mediterranean-inspired family recipes

A note for families affected by inflammatory bowel disease (IBD)

During IBD Awareness Month, many families ask about dietary approaches that may support digestive health. However, there is no single diet that works for everyone with inflammatory bowel disease, and some patients may be guided toward Mediterranean-style eating patterns as part of their care plan.

Nutrition therapy for IBD is highly individualized. Some children may need texture modifications, temporary therapeutic diets, or specific medical nutrition strategies depending on their symptoms and stage of disease.

Therefore, always consult your physician and registered dietitian before starting or changing any diet for a medical condition such as IBD. Your healthcare team will provide personalized recommendations and ongoing supervision.

Building lifelong health through Mediterranean-style eating

Mediterranean-style eating is a flexible, family-friendly pattern built on whole foods, healthy fats, and colorful produce. It offers a practical way to support overall health while helping children develop positive mealtime habits.

Cooking together, trying new foods, and focusing on balanced meals can help families build a strong foundation for lifelong health.

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How Mediterranean-style eating supports growing bodies and minds