• Most people limit their idea of Mediterranean diets to Greece and Italy, according to a food writer.
  • But the Mediterranean spans more than 20 countries with diverse cuisines.
  • Get more out of eating a Mediterranean diet with varied recipes focused on fresh, healthy food. 

The Mediterranean diet has made a name for itself in popular culture as one of the healthiest ways to eat — but you're probably doing it wrong, according to a woman who grew up on the Mediterranean coast.

A common misunderstanding might be preventing you from getting the most out of a Mediterranean diet, according to Suzy Karadsheh, founder of the Mediterranean Dish food blog and author of the best-selling cookbook of the same name.

"The biggest misconception about the Mediterranean diet is that most people are immediately thinking southern Europe, which is not a wrong idea necessarily, but it's a limited idea," she told Business Insider.

The Mediterranean region actually includes more than 20 countries along the coast, including parts of North Africa and the Middle East, and a wide variety of cultural influences and cuisines including Morocco, Turkey, and Lebanon.

While food from Greece, Italy, and Spain is delicious and nutritious, exploring the full variety of the Mediterranean diet can help you get even more out of the popular eating plan with exciting and healthy meals, Karadsheh said.

The Mediterranean diet includes diverse cuisines and flavors beyond stereotypical Italian food

Traditional diets in Italy and Greece have an alluring reputation, partly because some regions are known as Blue Zones, with habits linked to a longer, healthier life.

But it's common to mistake the Mediterranean diet for stereotypical Italian food, Karadsheh said — think heaps of pasta, generous coatings of parmesan and mozzarella, and plenty of wine. The misunderstanding can also cause confusion about why the Mediterranean diet is so healthy.

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While cheese is a delicious part of the Mediterranean diet, it's not all creamy linguine. Think veggies, spices, citrus, and lots of legumes instead, as in Turkish lentil soup.

Instead, what Mediterranean cuisines have in common is a focus on fresh, high-quality ingredients, unprocessed food, and a strong culture around enjoying flavorful meals with friends and family, according to Karadsheh.

"I feel like people are missing out when they don't fully explore the diet and the variety of ingredients, flavors, cooking techniques, traditions that people of the Mediterranean, the 21 countries surrounding the Mediterranean have built together," she said.

Simple, fresh ingredients are key to healthy Mediterranean cooking

The specific recipes and blends of herbs and spices might vary between countries and cuisines, but staple Mediterranean diet ingredients are simple, fresh, and minimally processed, according to Karadsheh.

Since the Mediterranean diet is based on coastal regions, there's also plenty of seafood, a good source of healthy fats along with olive oil, which is another classic Mediterranean ingredient.

While the diet does include some meat, cheese, and other animal products, they are rarely the main focus of the meal, Karadsheh said.

Instead, meals are often constructed around seasonal veggies, working with what's available, in combination with pantry basics like whole grains and legumes.

These foods are rich in nutrients like fiber and often a good source of plant-based protein, which is part of why the Mediterranean diet is considered healthy.

"Some people are talking about beans as the one ingredient you should eat for longevity. I think now it's the trendy food but people have been eating them for centuries on the Mediterranean," Karadsheh said.

Basic cooking techniques such as incorporating spice blends, fresh herbs, aromatics like garlic, and citrus for bright acidity help to layer complex flavors in the the final dish.

"And depending on what part of the world you are in, it's going to look different," Karadsheh said." "But these are all things that you've heard of before. It's just that we kind of like to combine them often, and then you end up with something that much more complex."