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MEDITERRANEAN DIET

Updated: Jul 21, 2023



The Mediterranean diet is a way of eating that is inspired by the traditional cuisine of countries bordering the Mediterranean Sea; such as Italy, Greece and Spain. This dietary pattern is characterized by a high intake of vegetables, fruits, whole grains, legumes, nuts, and seeds, as well as a moderate intake of fish, poultry and dairy products. The Mediterranean diet also includes olive oil as the primary source of fat and limits the intake of red meat and processed foods.

One of the key features of the Mediterranean diet is the emphasis on plant-based foods, which are rich in fiber, vitamins, minerals and antioxidants. These foods are believed to contribute to the health benefits associated with this dietary pattern, such as a reduced risk of heart disease, diabetes and some types of cancer.

In addition to the emphasis on plant-based foods, the Mediterranean diet also includes moderate amounts of fish, poultry and dairy products which are sources of protein and other nutrients. Fish, in particular, are a good source of omega-3 fatty acids, which have been shown to have anti-inflammatory effects and may help to lower the risk of heart disease.

Overall, the Mediterranean diet is a balanced and varied way of eating that can provide a wide range of nutrients to support good health. It is also considered to be an enjoyable and sustainable way of eating, as it includes a wide variety of flavorful and satisfying foods.


Here are some tips for practicing a Mediterranean diet:

  • Emphasize plant-based foods. Make sure to include plenty of vegetables, fruits, whole grains, legumes, nuts and seeds in your diet. These foods should make up the majority of your meals. Or Just be a Vegan!

  • Choose healthy fats. Use olive oil as your primary source of fat, and limit your intake of saturated and trans fats.

  • Eat moderate amounts of fish, poultry, and dairy products. These foods can provide important nutrients, such as protein and calcium. Aim to eat fish at least twice a week and choose lean cuts of poultry and low-fat dairy products.

  • Limit red meat and processed foods. These foods are generally high in unhealthy fats and additives, and should be consumed in moderation.

  • Eat meals with others. The Mediterranean diet places a strong emphasis on socializing and sharing meals with others. Make an effort to eat with friends and family, and enjoy the experience of eating together.

  • Get creative with your cooking. Experiment with different herbs, spices and seasonings to add flavor to your meals. The Mediterranean diet includes a wide variety of flavorful and satisfying foods, so don't be afraid to try new things!

  • Stay active. Physical activity is an important component of the Mediterranean lifestyle. Make sure to incorporate regular physical activity into your routine to support your overall health and well-being.

  • Go to a Greek Restaurant and Break some plates! FOOD IS FUN!

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