The Mediterranean diet involves a style of eating and cooking from the Southern Mediterranean region of  Italy, Spain  and Greece.  The style of the region is based on fresh food and of healthy eating. The main ingredients of this regions diet are fruits, vegetables, grains, cereals, olive oil, dairy products, fish and white meat. Mediterranean diet is known for offering numerous health benefits, daily exercises such as walking, weights, cycling and yoga is highly recommended.

Key components of Mediterranean Diet

Mediterranean diet is considered as a fresh, healthy diet. The staples of this diet are fresh vegetables, fruits, seeds, nuts, whole grains, legumes, yogurt, seafood, small amount of wine and olive oil. The main key components of Mediterranean diet are:

• Food from plant sources such as vegetables, potatoes, fruits, grains, seeds, nuts, beans and breads

• Minimally processed, locally grown and seasonally fresh foods that consist of the maximum quantity of antioxidants and health-promoting nutrients
• Olive oil is the principle fat in Mediterranean diet. Other fats and oils including margarine and butter are avoided.
• Weekly consumption of low to moderate amounts of poultry and fish. Fish are more preferred than poultry.
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• Fresh fruits as daily desserts. Saturated fat and sweets with a significant amount of sugar should be consumed a few times per week.
• Red meat should be consumed a few times per month.
• Consumption of wine, generally with meals, 1-2 glass per day for men, and 1 glass per day for women is recommended.

Common Foods in Mediterranean Diet

Some of the common foods of Mediterranean diet are fruits such as avocados, olives and grapes, rice, pasta, bread, polenta, couscous, potatoes and fresh vegetables such as eggplant, broccoli, spinach, tomatoes, garlic, pepper, mushrooms, and beans.



Mediterranean diet also includes various nuts and legumes. Its other common ingredients are olive oil, yogurt, cheese, fish, shellfish, poultry including eggs and chicken, meat such as lamb and veal. Some sweets such as ice cream, pastries and cookies are also allowed in Mediterranean diet. Dark chocolate is always recommended anytime and anywhere.

Benefits of Mediterranean Diet

Mediterranean diet has health-boosting qualities. People that follow the Mediterranean diet experience a decrease in body weight, blood pressure and blood sugar levels. Eating the Mediterranean style of foods protects the brain and people are at a reduced risk of developing Alzheimer’s disease. Mediterranean diet is considered to be reducing a risk of heart disease and cancer. Mediterranean diet includes some healthy fats such as monounsaturated fats (olive oil) and polyunsaturated fats. Polyunsaturated fats consist of acid found in grains and fish that carry linoleic acid and alpha linolenic acids, which is a type of essential omega-3 fatty acids.


Most vegetables, fruits, nuts, grains and seeds contain these acids. 



Oils like linseed, safflower, sunflower, corn and soya. They lower the levels of triglycerides and improve the health of blood vessels. Fruits and vegetables included in diet provide vitamins, minerals, fibres, antioxidants and other essential nutrients.


Photography by Paull Peterson