The Mediterranean Diet is not a strict diet in the conventional sense, but rather an eating pattern inspired by the traditional cuisines of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It emphasizes whole, unprocessed foods and a lifestyle that promotes well-being. At its core, this dietary approach prioritizes abundant fruits, vegetables, whole grains, legumes, nuts, and seeds. These plant-based foods provide a rich source of vitamins, minerals, fiber, and antioxidants.
Olive oil is the primary source of fat, used for cooking and dressing, providing healthy monounsaturated fats. Fish and seafood are consumed regularly, typically a few times a week, as excellent sources of lean protein and omega-3 fatty acids. Poultry, eggs, and dairy products like yogurt and cheese are included in moderate amounts, while red meat is consumed sparingly. Wine, in moderation and usually with meals, is also part of this traditional pattern.
Beyond food, the Mediterranean Diet encourages regular physical activity, communal meals, and enjoying food with friends and family. This holistic approach to eating and living has been consistently linked to numerous health benefits, including heart health, improved longevity, and reduced risk of chronic diseases. For a World-Wide Q&A on healthy eating patterns and lifestyle choices, explore our resources.