Brenda Khan
The Mediterranean diet is based on the traditional eating patterns of countries surrounding the Mediterranean Sea, such as Greece, Italy, Spain, France, and Morocco. It is considered one of the most effective diets in the world, emphasising the consumption of whole foods, plant-based options, healthy fats, fresh herbs, and seafood. The diet is not restrictive and allows for flexibility and enjoyment of food. To follow this diet, it is recommended to stock up on extra virgin olive oil, whole grains, fresh seasonal produce, legumes, nuts, seeds, and lean proteins like fish and poultry.
| Characteristics | Values |
|---|---|
| Fruits | Strawberries, grapes, citrus fruits, berries |
| Vegetables | Leafy greens, kale, chard, beet greens, mustard greens, cassava leaves, collard greens, arugula, chicory, dandelion, artichokes, beets, broccoli, cucumber, eggplant, mushrooms, radishes, carrots, bell peppers, okra, squashes, green beans, onions |
| Legumes | Beans, lentils, edamame |
| Whole grains | Buckwheat, quinoa, whole wheat pita bread |
| Nuts and seeds | Sunflower seeds, chia seeds |
| Healthy oils | Extra-virgin olive oil |
| Proteins | Fish (salmon, shrimp, tuna, halibut), eggs, poultry, peanut butter |
| Dairy | Greek yoghurt, feta cheese, parmesan cheese |
| Beverages | Red wine (in moderation) |
| Seasonings | Fresh herbs, spices |
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What You'll Learn
Whole grains
When it comes to whole grains, the Mediterranean diet offers a variety of delicious options. Barley, buckwheat, bulgur, farro, freekeh, millet, oats, brown rice, rye, and spelt are some of the most commonly consumed whole grains in this diet. These grains form the foundation of meals, with breads, pasta, polenta, and porridges being regular staples.
One of the benefits of whole grains is that they retain all three parts of the grain: the endosperm, bran, and germ. This is important because the bran and germ are packed with essential nutrients like fibre, copper, zinc, magnesium, and B vitamins. By contrast, refined grains have had the bran and germ removed, resulting in a loss of nutritional value.
- Start your day with a whole grain tortilla, pita pocket, or slice of toast. Top it with nut butter, sliced avocado, or fresh fruit for a nutritious breakfast.
- Enjoy a meze platter with whole grain crackers or bread, hummus, tabbouleh, olives, dried fruit, and sliced vegetables.
- Try using whole grain cornmeal to make a creamy polenta or short-grain brown rice for a whole grain risotto.
- Look for whole grain options when choosing pasta, bread, and tortillas.
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Fruits and vegetables
The Mediterranean diet is based on the traditional eating patterns of people in countries such as Italy, Greece, Spain, and Morocco. It is considered one of the most effective diets in the world and is associated with improved heart health, healthy aging, and a lower risk of chronic diseases.
The diet emphasizes fresh, seasonal, and locally sourced produce, with a focus on plant-based foods, healthy fats, whole grains, legumes, lean proteins, and seafood.
Fresh Fruits
Fresh, seasonal fruits are a key component of the Mediterranean diet. Aim for a variety of colours to maximize the range of nutrients in your diet. Examples of fruits commonly consumed in the Mediterranean region include:
- Grapes
- Berries
- Strawberries
- Citrus fruits like oranges, lemons, and limes
- Melons
- Figs
- Dates
- Apricots
Vegetables
A wide variety of vegetables are included in the Mediterranean diet, with an emphasis on fresh, seasonal, and locally sourced produce. Here are some examples:
- Dark, leafy greens such as spinach, kale, chard, beet greens, mustard greens, collard greens, and wild greens like arugula, chicory, and dandelion. These are often added to dishes like frittatas, beans, and lentil soups.
- Bell peppers, perfect for adding colour and crunch to salads, stir-fries, and stuffed vegetable dishes.
- Eggplant, zucchini, cucumbers, and squashes
- Root vegetables like carrots, beets, radishes, and onions
- Broccoli, artichokes, green beans, mushrooms, and okra
Canned, Frozen, and Dried Fruits and Vegetables
In addition to fresh produce, the Mediterranean diet includes canned, frozen, and dried fruits and vegetables. These can be a convenient and affordable way to incorporate more plant-based foods into your diet. When choosing canned, frozen, or dried options, be sure to check the labels to avoid added sugars, sodium, and highly processed ingredients. Examples of canned or frozen fruits and vegetables that can be included in the Mediterranean diet are:
- Canned or frozen beans, lentils, and chickpeas
- Frozen spinach
- Canned or dried tomatoes
- Dried fruits like raisins, apricots, and figs
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Healthy fats
The Mediterranean diet is a lifestyle centred on eating patterns of those in countries surrounding the Mediterranean Sea, such as Greece, Italy, Spain, and Morocco. It is considered one of the most effective diets globally due to its emphasis on whole foods, plant-based options, healthy fats, fresh herbs, and great flavours.
Nuts are another excellent source of healthy fats in the Mediterranean diet. They are rich in omega-3 fatty acids and can be added to salads, yogurts, or simply enjoyed as a snack. Avocados, another staple of the Mediterranean diet, are a delicious source of healthy fats and can be incorporated into meals in various ways, such as spreads, dips, or salad toppings.
Seafood is also a key component of the diet, offering healthy fats and lean protein. Examples include salmon, shrimp, tuna, and halibut. If you are not a seafood eater, you can still incorporate healthy fats into your diet through legumes, such as lentils and beans, which are affordable and readily available.
In summary, the Mediterranean diet is a healthy and delicious way to incorporate more healthy fats into your diet through staple foods like olive oil, nuts, avocados, seafood, and legumes.
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Lean proteins
There are also several other sources of lean protein that are commonly consumed in the Mediterranean diet. Legumes, such as lentils and beans, are a key plant-based source of protein in the Mediterranean diet. They are affordable, have a long shelf life, and are easily available. Other plant-based sources of protein include edamame, spinach, quinoa, and nuts.
Eggs are another important source of protein in the Mediterranean diet. They are typically consumed in moderate amounts, usually once or twice a week. Eggs are a great source of protein and are also packed with B vitamins, minerals, and antioxidants, all while being low in calories.
When it comes to seafood, the Mediterranean diet includes a variety of options such as salmon, shrimp, tuna, halibut, and other fish. These are great sources of lean protein and are known for their heart-healthy benefits.
It's worth noting that the Mediterranean diet is not just about the specific foods but also about the overall lifestyle. It encourages enjoying the people you eat with and savouring the tastes and smells of your food. It's recommended to focus on eating more plants, limiting sedentary time, and making it a sustainable lifestyle change.
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Legumes
The Mediterranean diet is characterised by a variety of healthy foods, including legumes, fruits, vegetables, whole grains, lean proteins, and healthy fats. This diet is derived from the traditional eating patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, Spain, and France. It is known for its health benefits, including reduced risk of chronic diseases, improved heart health, and healthy aging.
When shopping for legumes to include in a Mediterranean diet, look for a variety of options such as dried beans, peas, and lentils. Canned legumes are also a convenient option, but be sure to choose those with no added salt. Frozen legumes, such as edamame, are another great choice. When preparing legumes, consider using Mediterranean flavours such as garlic, olive oil, and herbs.
In addition to legumes, stock your kitchen with other Mediterranean diet staples such as fresh, seasonal produce; whole grains like buckwheat and quinoa; healthy fats like extra virgin olive oil; and lean proteins, especially fish. Nuts and seeds are also an important part of the Mediterranean diet, as they provide healthy fats and protein.
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Frequently asked questions
The Mediterranean diet is based on the traditional eating patterns of countries surrounding the Mediterranean Sea, such as Greece, Italy, Spain, and Morocco. It emphasizes the use of healthy fats like olive oil, nuts, and seeds, as well as fresh, seasonal produce, whole grains, legumes, and lean proteins like fish and poultry.
Extra virgin olive oil is a staple of the Mediterranean diet due to its antioxidant and anti-inflammatory properties. When purchasing olive oil, look for one in a dark bottle to protect it from light and heat, which can cause the delicate fats to go rancid.
The Mediterranean diet typically includes a variety of seafood and fish, such as salmon, shrimp, tuna, and halibut. If you're not a fan of seafood, you can also incorporate other lean proteins like poultry, eggs, legumes, and beans.
Aim for a variety of fresh, seasonal, and locally grown vegetables. Dark leafy greens such as spinach, kale, chard, and collard greens are excellent choices. Don't be afraid to include frozen or canned vegetables as well, but be sure to check the labels to avoid added sugar and sodium.
The Mediterranean diet minimizes the consumption of processed foods, added sugars, refined carbohydrates, and fatty red meats. Instead of fried foods, opt for grilling or baking, and choose healthy oils over butter. Remember, the Mediterranean diet is about making sustainable lifestyle changes rather than strict restrictions.
