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Mediterranean Diet

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What is the Mediterranean Diet?

The Mediterranean diet comes from the traditional eating habits of countries like Greece and Italy. It focuses on whole foods such as vegetables, fruits, whole grains, nuts, seeds, and plenty of olive oil. The goal is simple, natural eating with minimal processed foods.

Most proteins come from fish, seafood, legumes, and moderate amounts of poultry, eggs, and dairy. Red meat is limited. Meals are built around fresh produce, herbs, and healthy fats rather than heavy sauces or added sugars.

The diet is also a lifestyle. It encourages slow eating, home cooking, regular activity, and sharing meals with others. It’s known for supporting heart health, lowering inflammation, and promoting long-term wellness.

What can I eat on the Mediterranean Diet?

Protein Sources

  • Fish (salmon, sardines, tuna, cod)

  • Shellfish (shrimp, scallops, mussels)

  • Chicken

  • Turkey

  • Eggs

  • Beans

  • Lentils

  • Chickpeas

  • Greek yogurt

  • Cheese (feta, parmesan)

  • Red meat (small amounts)

Vegetables (Base of the Diet)

  • Leafy greens (spinach, arugula, kale)

  • Tomatoes

  • Cucumbers

  • Bell peppers

  • Onions

  • Garlic

  • Zucchini

  • Eggplant

  • Broccoli

  • Cauliflower

Fruits

  • Berries

  • Citrus

  • Grapes

  • Apples

  • Figs

  • Dates

  • Melons

Healthy Fats

  • Olive oil (primary fat)

  • Avocados

  • Nuts (almonds, walnuts, pistachios)

  • Seeds (chia, flax, sesame)

Whole Grains

  • Brown rice

  • Whole wheat

  • Quinoa

  • Farro

  • Barley

  • Oats

  • Whole-grain bread

  • Whole-grain pasta

Dairy (Moderate Amounts)

  • Greek yogurt

  • Feta

  • Ricotta

  • Small amounts of milk or cream

Mediterranean Additions

  • Olives

  • Hummus

  • Pesto

  • Herbs and spices

  • Red wine (optional)

Is the Mediterranean diet right for me?

The Mediterranean diet may be right for you if you enjoy fresh, flavorful meals built around whole foods. It focuses on vegetables, fruits, whole grains, fish, olive oil, nuts, and herbs, with minimal processed foods or added sugars. Many people choose it for long-term health, steady energy, and easier weight control.

You may benefit from the Mediterranean diet if you want to:

  • Improve heart and overall health

  • Eat a flexible, sustainable style of eating

  • Enjoy rich flavors without heavy sauces

  • Use olive oil as a main healthy fat

  • Follow a diet that’s easy to maintain long-term

If you prefer a balanced, moderate approach rather than strict rules, this diet fits well. It works best for people who like variety, home-cooked meals, and a relaxed lifestyle around food.

Mediterranean Diet Overview

Pros

1. Very flexible

2. Supports heart health

3. Encourages long-term healthy habits

4.Wide range of foods

5. Helps weight management

Cons

1. Not ideal for low-carb goals

2. Some expensive foods 

3. Slower weight loss

4. Not great for people who dislike fish

5. Portion monitoring

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