Mediterranean diet

The Mediterranean diet comes from the traditional eating pattern of people from countries bordering the Mediterranean Sea such as Greece, Italy and Spain. It emphasizes plant-based foods like fruits, vegetables, nuts, seeds, beans, and wholegrains, and olive oil is used as the main source of fat. This diet also includes dairy, chicken, eggs, and fish in moderation, and can be described as low in red meat and processed meat. The Mediterranean diet is not just about what you eat, but also how you live. The Mediterranean lifestyle promotes an active lifestyle with activities like walking or gardening. Additionally, it values social connections and the joy of eating together, enhancing the dining experience, and strengthening bonds with family and friends.

What are the benefits of a Mediterranean diet?

The Mediterranean diet has been extensively researched and has shown numerous benefits that can positively impact your wellbeing, such as:

reduced risk of developing heart disease
lower blood cholesterol levels
lower blood pressure
improved blood glucose control for individuals with pre-diabetes or type 2 diabetes
improved cognitive function
may help to reduce inflammation in the body
may aid in weight loss
promotes a healthy gut

How do I follow a Mediterranean diet?

The food pyramid below shows the foods and drinks consumed in a Mediterranean diet. At the base of the pyramid are foods to eat most often, and at the top are foods to eat in small amounts and less often.

Every day:

Consume fruits, vegetables, wholegrains, beans, nuts, seeds, herbs and spices.

In variable amounts:

Use olive oil as your main source of added fat. It is rich in vitamin E and monounsaturated fats. If you are aiming for weight loss, you may wish to reduce the amount of olive oil added to your meals.

At least twice per week:

Consume fish and seafood.

A few times per week:

Consume low-fat dairy products (milk, cheese, yoghurt), eggs and poultry.

Consume less often (monthly or in small amounts):

Red and processed meat
Sweets

Fluid recommendations:

Aim for 8 glasses of fluid per day.
Consume wine in moderation. If you do consume alcohol, it is recommended to drink no more than 14 units of alcohol a week, spread across 3 days or more. That’s around 6 medium (175ml) glasses of wine. If you don’t consume alcohol, you don’t have to start consuming wine to be able to enjoy the benefits of the Mediterranean diet.

Additional recommendations:

Focus on being active and meeting physical activity recommendations.
Make sure that you are getting enough rest.
Share your meals with family and friends.

What to keep in mind when following a Mediterranean diet:

It’s important to be mindful of portion sizes and select portions that reflect your weight goals. For example, high consumption of olive oil or nuts can contribute to increased calorie intake due to their high fat content, which will lead to weight gain.
The Mediterranean diet provides a lot of fibre, which may be more than you are used to eating. A sudden increase in fibre may cause gas, bloating and changes in bowel habits, which is why it is recommended to slowly increase the amount of fruit, vegetables, wholegrains and legumes over several weeks.
While moderate alcohol consumption, particularly red wine, is a part of the Mediterranean diet, it may not be suitable or recommended for everyone. It is important to know that you do not have to start consuming wine in order to be able to enjoy the benefits of the Mediterranean diet. If you wish to consume wine but are not sure whether you should (e.g., you are taking certain medications or have a history of alcohol misuse), please discuss this with your GP or medical team.
Take time to enjoy your meals and eat mindfully with friends and family. Make your meals a shared experience and build social connections.

Some of the foods typically included in the Mediterranean diet, such as fresh seafood, good quality olive oil and nuts can be expensive. You can still enjoy the Mediterranean diet on a budget:
Use dry legumes and buy them in bulk for cheaper prices.
If there is one nearby, why not visit an international supermarket for good deals and a great variety of legumes and wholegrains?
Go for local and seasonal fruits and vegetables or opt for frozen versions.
Opt for canned or frozen fish, such as sardines and trout, instead of fresh salmon, for example.
Start meal planning and storing future meals or leftovers in the fridge/freezer. This will help you avoid purchasing more food than you need and avoid food waste.

Practicing the principles of the Mediterranean diet allows for a flexible, sustainable and varied approach to a healthy lifestyle. It may also provide numerous health benefits, so why not give it a try if you’re interested?

Mediterranean diet

What are the benefits of a Mediterranean diet?

How do I follow a Mediterranean diet?

What to keep in mind when following a Mediterranean diet:

Further reading: