Mediterranean Diet

 

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