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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Learn more about the gastroenterology (GI) program at CHOC
Our gastroenterology team is committed to offering patients the very latest treatments in an environment dedicated to patient- and family-centered care.
Further reading
Deleu S, et al. Nutrients. 2024. Nutrition strategies and IBD.
Godny L, et al. J Can Assoc Gastroenterol. 2023–2024. Mediterranean diet in IBD.
Bueno-Hernández N, et al. Nutrients. 2025. Nutrition strategies in IBD.
Migdanis A, et al. Nutrients. 2024. Mediterranean diet adherence and disease activity.
Calcaterra V, et al. Nutrients. 2024. Mediterranean diet and inflammation in children.
Xia B, et al. BMC Medicine. 2024. Healthy dietary patterns and Crohn’s disease risk.