Mediterranean Diet: What Is It?

The Mediterranean diet is inspired by the traditional eating patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, Spain, and southern France.

Mediterranean diet

What is the Mediterranean diet?

The Mediterranean Diet is a traditional dietary pattern inspired by the eating habits of people living in the Mediterranean region, particularly in countries like Greece, Italy, and Spain. This diet is renowned for its potential health benefits and is associated with a reduced risk of various chronic diseases. The Mediterranean Diet emphasizes a diverse and balanced intake of whole, minimally processed foods.

What foods are allowed in the Mediterranean diet?

To follow the Mediterranean Diet, it’s recommended to prioritise fresh, seasonal, and locally sourced foods. Meals often involve a variety of colourful vegetables, whole grains, and lean proteins, such as fish and legumes.

The Mediterranean Diet includes regular consumption of fish and seafood, particularly fatty fish like salmon, mackerel, sardines, and trout, which are high in omega-3 fatty acids. It also allows moderate consumption of dairy products such as yoghurt, cheese, and milk, often in their fermented forms.


Olive oil is a key component, serving as the primary source of fat. Poultry and eggs are included in moderation. Red meat is consumed sparingly.

Red wine, consumed in moderation and with meals, is also a characteristic part of this diet.

Important note

Individuals considering this diet should be mindful of portion sizes and aim for a balance between different food groups to maximise its potential health benefits. Consulting with a healthcare professional or a registered dietitian can provide personalised guidance based on individual health needs and goals.

Healthypedia FAQ

It is characterized by an abundance of plant-based foods, healthy fats, and moderate consumption of fish, poultry, and dairy, with limited intake of red meat and sweets.

the Mediterranean diet emphasizes whole, minimally processed foods, plant-based ingredients, and a balanced approach to eating, which has been associated with numerous health benefits, including reduced risk of heart disease, stroke, and certain chronic conditions.

Moderate consumption of red wine, typically enjoyed with meals in moderation and as part of social gatherings, is a characteristic feature of the Mediterranean diet.

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