Mediterranean Diet
-Learn MedDiet through Quick Cards-
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.
