What is the Mediterranean Diet? How is It Followed?

The Mediterranean diet is a nutritional approach that emphasizes vegetables, fruits, and legumes, while avoiding processed and convenience foods. Its main goal is to reduce the risk of heart disease and support overall health. Along with its potential benefits, the Mediterranean diet outlines which foods should be consumed and which should be limited in order to promote better well-being.

What is the Mediterranean Diet?

Mediterranean diet is primarily based on plant-based foods such as vegetables, legumes, and nuts. It originates from the traditional eating habits of people in the Mediterranean region, who consumed local and seasonal products available in their environment. Priority is given to nutrient-dense, natural foods, while the intake of processed products and added sugars is kept to a minimum.

What are the Benefits of the Mediterranean Diet?

The Mediterranean diet offers numerous health benefits, including:

• Reducing the risk of cardiovascular disease, thereby helping prevent heart attacks and strokes
• Supporting a healthy body weight
• Regulating blood sugar levels, blood pressure, and cholesterol
• Lowering the risk of metabolic syndrome
• Balancing the gut microbiota within the digestive system
• Decreasing the risk of certain types of cancer

Mediterranean Diet Typical Food List and Consumption Patterns

While some foods in the Mediterranean diet are consumed in abundance, others are limited. The main food groups and their patterns of consumption can be outlined as follows:

• Vegetables: Fresh and seasonal options such as tomatoes, broccoli, spinach, onions, and garlic are encouraged at every meal.
• Fruits: Fresh fruits including apples, oranges, grapes, strawberries, and figs.
• Whole grains: Brown rice, whole wheat bread, oats, and barley are preferred staples.
• Legumes: Plant-based protein sources such as chickpeas, lentils, and beans.
• Nuts and seeds: Almonds, walnuts, hazelnuts, flaxseeds, and similar varieties.
• Olive oil: Especially extra virgin olive oil, used as the primary source of fat.
• Fish and seafood: Omega-3–rich fish, consumed several times a week.
• Moderate dairy: Fermented dairy products such as yogurt and cheese in controlled portions.

Foods to Limit:

• Red and processed meats (such as sausages, salami, and similar products).
• Refined grains (white bread, white rice, pasta).
• Added sugars and sweets, including candies and sugary drinks.
• High-fat and saturated fats, with butter replaced by healthier options like olive oil.

How to Create a Mediterranean Diet Meal Plan

Before starting a new eating pattern, it is important to consult a dietitian and seek support from nutrition and medical specialists. Experts will help you design the most suitable plan based on your individual needs. The Mediterranean diet offers both variety and flexibility, providing numerous options for breakfast, lunch, dinner, and snacks.

Breakfast

• Steel-cut oats with fresh fruit and flaxseeds
• Whole-grain toast with a smoothie
• Yogurt topped with fruit and walnuts
• Egg white omelet with seasonal vegetables

Lunch

• Bulgur or pasta salad with plenty of vegetables
• Sandwich with vegetable soup
• Quinoa and salmon salad

Dinner

• Salmon with mango salsa
• Chicken with kidney beans
• Chickpea and spinach crêpe
• Healthy Mediterranean-style pizza with a fresh salad

Which Foods Should Be Avoided in the Mediterranean Diet?

Although the Mediterranean diet does not have strict rules, it is important to avoid certain products, meaning some foods should be limited. The main items to avoid include:

• All foods containing added sugar
• Fruit juices and carbonated beverages
• Foods high in sodium or saturated fats
• Refined carbohydrates such as white bread and white rice
• Highly processed products such as certain cheeses
• Fatty or processed meats

To learn which foods are right for you and to create a personalized diet plan,seek support from our Nutrition and Diet department or contact us.

Frequently Asked Questions About Mediterranean Diet

What does the Mediterranean diet consist of?

The Mediterranean diet is a way of eating that limits processed foods, added sugars, and red meat, while focusing on vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish.

What do I eat for breakfast on a Mediterranean diet?

Options include yogurt with fruit and nuts, whole-grain toast topped with olive oil or nut butter, oatmeal with fresh fruit, or a vegetable omelet.

What do I drink in the morning on a Mediterranean diet?

Common choices include water, herbal teas, and coffee without added sugar.