Leena Watts
The Mediterranean diet is inspired by the eating patterns of people living in the Mediterranean region, including Spain, France, Greece, Italy, and Morocco. It is known for its health benefits, including reduced risk of chronic conditions, improved heart health, and lower cancer risk. The diet emphasizes healthy plant-based foods, lean proteins, and healthy fats, while limiting processed foods and red meat. Staples of the Mediterranean diet include extra virgin olive oil, fresh fruits and vegetables, whole grains, legumes, nuts, seeds, and fish.
| Characteristics | Values |
|---|---|
| Fruits | Fresh, frozen or canned fruits, packed in its own juice or no sugar added |
| Vegetables | Fresh, frozen or canned vegetables, raw or cooked |
| Legumes | Beans, peas, lentils, chickpeas |
| Whole grains | Rice, wheat pita bread, pasta |
| Dairy | Cheese, yoghurt |
| Meat | White meat, such as chicken or turkey breast, cured meats |
| Fish and seafood | Salmon, tuna, shrimp, halibut, swordfish, shellfish |
| Nuts | Walnuts, almonds, hazelnuts, pine nuts, pistachios, peanuts |
| Healthy fats | Olive oil, avocado, nuts |
| Alcohol | Red wine |
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What You'll Learn
Legumes, beans, and whole grains
The Mediterranean diet is based on the eating patterns of people living in the Mediterranean region, including Spain, Greece, Italy, France, and north African countries like Morocco. It is a way of eating that emphasizes plant-based foods, healthy fats, and moderate intake of dairy and seafood/fish. Legumes, beans, and whole grains are an important part of this diet.
Legumes, which include beans, peas, and lentils, are a good source of plant-based protein and are often used in Mediterranean dishes. They are typically prepared by being soaked and cooked in various ways, such as stewing or boiling. Examples of legumes commonly used in Mediterranean cuisine include chickpeas, kidney beans, and lentils. Beans, specifically, are a great source of dietary fibre and protein, and they feature heavily in the Mediterranean diet. They can be used in salads, stews, or as a side dish.
Whole grains are also a staple in the Mediterranean diet, providing complex carbohydrates and fibre. Whole wheat bread, brown rice, bulgur wheat, and quinoa are commonly consumed whole grains. These grains can be used in a variety of dishes, such as tabbouleh, salads, or as a base for meals, like rice or quinoa bowls. Whole-grain bread is also a great option for sandwiches or as a side with meals.
To make the most of the Mediterranean diet, it is recommended to have a well-stocked pantry. This includes having a variety of legumes and beans, both canned and dried, as well as a selection of whole grains like brown rice, quinoa, and bulgur wheat. Having these staple ingredients on hand makes it easier to prepare quick and healthy Mediterranean meals.
The Mediterranean diet is known for its health benefits, including lower risks of chronic conditions, improved heart health, and weight management. It is a flexible and adaptable way of eating that emphasizes overall eating patterns rather than strict rules, making it an appealing lifestyle choice for many.
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Fruits and vegetables
Fruits
The Mediterranean diet includes at least three servings of fresh fruit per day. Fruits can be added to oatmeal or yogurt or enjoyed as a snack. Examples of fruits that are commonly consumed as part of the Mediterranean diet include:
- Strawberries
- Grapes
- Berries
- Avocado
Vegetables
Vegetables are a key component of the Mediterranean diet, with study participants reporting consumption of at least two servings of vegetables per day, including at least one serving of raw vegetables or salad. Vegetables can be cooked in a variety of ways, such as sautéing in olive oil, roasting, or blending into soups. Leafy greens, in particular, are an essential part of the Mediterranean diet, providing a variety of nutrients and bold flavors. Examples of vegetables commonly consumed as part of the Mediterranean diet include:
- Spinach
- Kale
- Arugula
- Cucumbers
- Tomatoes
- Carrots
- Beets
- Potatoes
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Nuts and seeds
There are many different types of nuts and seeds that are commonly consumed in the Mediterranean region. These include almonds, cashews, chestnuts, hazelnuts, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts. Almond trees thrive in the dry Mediterranean climate, with countries like Spain, Italy, Iran, Morocco, and Turkey being the leading producers.
Pine nuts, for example, are harvested from inside pine cones, which must be heated to remove the nuts. This labor-intensive process is one reason why pine nuts are expensive. Pine nuts are traditionally used in Italian pesto, but you can also make pesto with pumpkin seeds, cashews, walnuts, or pistachios. Travelling west from Italy, you'll find the Catalan version of pesto, called picada, which is a paste of toasted bread, nuts, garlic, and olive oil. Another Catalan nut-based spread is romesco, made with charred tomatoes and red peppers, pureed and thickened with toasted almonds and bread. These spreads are versatile and can accompany anything from vegetables to fish or meat. Walnuts are also one of the best plant-based sources of omega-3 fatty acids.
There are many ways to incorporate nuts and seeds into your Mediterranean diet. For breakfast, you can add a tablespoon of chia or flax seeds to your smoothie or spread almond butter on a whole-grain English muffin. For lunch, try a peanut butter and banana sandwich on whole-grain bread with a side of carrot and celery sticks, or cucumber salad with roasted peanuts and chile. For dinner, sprinkle some nuts or seeds on your cooked vegetables, such as Swiss chard with currants and pine nuts, or roasted cauliflower with feta, almonds, and olives. You can also make a main dish with a sauce that blends sesame seeds, pumpkin seeds, and almonds with chiles, fresh tomatillos, romaine lettuce, and herbs. Serve it with sautéed mushrooms and your choice of protein, such as tofu steaks or salmon. For dessert, try chia seed pudding topped with almonds, a nutrient-dense treat with a tapioca-like texture and gently sweet flavor.
It's important to note that while nuts and seeds are nutritious, they are also relatively high in calories. A one-ounce serving of almonds, for example, has 170 calories. Therefore, it's recommended to have a few different types of nuts and seeds on hand and aim for a serving size of about one ounce per day to get the health benefits without exceeding your calorie intake.
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Olive oil and healthy fats
Olive oil is a staple of the Mediterranean diet, with extra virgin olive oil (EVOO) being the most recommended type. This is because EVOO has a healthier fat ratio than regular olive oil, containing more healthy fats (unsaturated) and fewer unhealthy fats (saturated).
The Mediterranean diet is known for its focus on healthy fats, and olive oil is a key source of these. Olive oil is also high in antioxidants, which help protect your cells from damage, thereby protecting your heart and brain and reducing inflammation throughout your body.
The Mediterranean diet is based on the eating patterns of people living in the Mediterranean region, including countries such as Greece, Italy, Spain, France, Morocco, and the Middle East. This diet is known for its health benefits, including a lower risk of chronic conditions and improved heart health. It is also a sustainable and affordable model of eating.
The Mediterranean diet emphasizes plant-based foods, healthy fats, and moderate intake of dairy, fish, and seafood. It does not include highly processed foods and encourages the consumption of locally sourced, fresh produce. Meals are often prepared and enjoyed with family and friends, and cooking is favored over eating out.
In addition to olive oil, other staples of the Mediterranean diet include fresh, frozen, or canned vegetables and fruits, whole grains, legumes, nuts, and seeds. Herbs and spices are also commonly used, as well as citrus fruits like lemons and oranges, and vinegar.
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Fish and seafood
The Mediterranean diet is based on the traditional eating patterns of countries that border the Mediterranean Sea, such as Greece, Italy, Spain, France, Morocco, and others. It is characterised by a high consumption of healthy plant foods and moderate intake of dairy, fish, and seafood.
Some fish and seafood staples of the Mediterranean diet include salmon, shrimp, tuna, halibut, cod, sardines, and squid. Canned tuna is a convenient and popular option, and fresh tuna can be used in creative ways, such as ahi tuna or Mahi Mahi. Salmon can be grilled or baked in foil parcels with cherry tomatoes and tapenade. White-fish fillets, such as cod, can be grilled and served with a homemade pesto sauce. For a quick and easy meal, frozen cod, frozen peppers, and canned tomatoes can be combined in a one-pan meal. Pesto-crusted grouper fillets with Greek seasonings are another simple and quick option.
Seafood is also an important part of the Mediterranean diet, with dishes like grilled shrimp marinated in fresh herbs and garlic, and char-grilled octopus drizzled with olive oil and lemon being popular choices. Squid and octopus are classic Mediterranean foods, and seafood risotto is another option to incorporate seafood into the diet.
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