Mediterranean Diet
The Mediterranean diet is a traditional eating pattern followed by
people living in Mediterranean
countries like Greece,
Italy, Spain, and southern France. It is widely considered one of the
healthiest diets in the
world** due to its balance, nutrient density, and disease-preventive benefits.
Key Characteristics
1. High intake of
plant-based foods
·
Fruits
·
Vegetables
·
Whole grains
·
Legumes (beans, lentils, peas)
·
Nuts and seeds
2. Healthy fats—mainly
from olive oil
·
Extra virgin olive oil is used for
cooking, dressing, and dipping.
·
Rich in monounsaturated fatty acids
(MUFA) and antioxidants
3.
Moderate consumption of animal products.
·
Fish and seafood 2–3 times per week
(rich in omega-3 fatty acids).
·
Poultry and eggs Moderate amounts.
·
Dairy (cheese, yogurt): Usually in
moderate portions.
·
Red meat Limited (few times per month).
4. Low in processed
foods
Avoids refined carbohydrates,
sugary foods, processed meats, and commercial fast foods.
5. Lifestyle component
The Mediterranean
“diet” is not just food—it includes:
·
Regular physical activity
·
Eating meals with family
·
Mindful eating
