Bariatrics and Weight Loss

Benefits of a Mediterranean-style meal and hummus recipe

A bowl of hummus garnished with paprika, olive oil, a whole black olive, sliced onions, and parsley, served with pita bread and fresh watercress on the side.


Learn the health advantages of a Mediterranean-style diet and try this delectable hummus recipe!


By Laura Nahins, Registered Dietitian, Nuvance Health


There are many aspects to a well-balanced diet, including eating meals that contain healthy fats, protein and fiber. Mediterranean-inspired dishes provide a healthy dose of nutrients and are both flavorful and filling.


What foods are in a Mediterranean diet?
Did you know a Mediterranean-style meal uses less processed foods, which are often high in sugar, unhealthy fats and refined carbohydrates? Instead, Mediterranean cuisine emphasizes natural, whole foods like nuts, fruit, vegetables, whole grains and fish to deliver robust textures and flavors that satisfy your appetite and help keep you full.  


Related content: How fiber can help manage your weight and feel full 


What are the health benefits of a Mediterranean diet?


Eating a Mediterranean-style diet can help prevent heart diseases, whether you live in the Mediterranean region like Italy or Greece or not. Research shows that following a Mediterranean-style diet may help prevent certain cancers. New studies also found that people who consistently stick to this diet have a lower risk of mental health conditions, such as cognitive decline and depression.


By choosing nutrient-dense foods, you can help reduce your risk of heart disease and stroke. If you are interested in losing weight, eating wholesome foods such as the ones found in a Mediterranean-style meal can naturally reduce your food cravings and increase satiety.


Learn more about Nuvance Health’s bariatric and metabolic weight-loss programs. 


Try a Mediterranean diet recipe


Simple hummus dip with vegetables 

This classic warm Middle Eastern garbanzo bean dip is easy to make and versatile. Serve hummus with fresh raw vegetables, on a piece of whole wheat pita bread or tortilla, on crackers, or as a side condiment.



  • 2 cups garbanzo beans, cooked (also known as chickpeas)
  • 2 cloves garlic (minced)
  • 1/4 cup lemon juice
  • 1 tablespoon sesame tahini (sesame paste)
  • 2 tablespoons olive oil
  • 1 teaspoon of salt to taste 



  1. Mash the garbanzo beans until smooth. Use a traditional or immersion blender to mix all ingredients.
  2. Add the garlic, lemon juice, tahini, oil and salt. Mix well until smooth.