Mediterranean Diet
The world's most researched diet, inspired by the traditional cuisines of Southern Europe.
What Is It?
The Mediterranean diet reflects the traditional eating patterns of countries bordering the Mediterranean Sea, particularly Greece, Italy, and Spain. It emphasizes whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, spices, and olive oil. Fish and seafood are consumed regularly, while poultry, eggs, and dairy are eaten in moderation.
How It Works
Rather than counting calories or macros, the Mediterranean diet focuses on food quality and variety. Meals are built around plant foods with olive oil as the primary fat source. Fish replaces red meat several times a week. Wine is enjoyed in moderation with meals. The approach is more a lifestyle than a strict diet.
Benefits
- Reduced risk of heart disease (25% lower)
- Lower risk of type 2 diabetes
- Improved cognitive function and reduced dementia risk
- Anti-inflammatory effects
- Sustainable and enjoyable long-term
- Associated with longer lifespan
✅ Foods to Eat
- •Olive oil (primary cooking fat)
- •Vegetables (tomatoes, peppers, eggplant, leafy greens)
- •Fruits (figs, grapes, citrus, pomegranates)
- •Whole grains (whole wheat, barley, farro)
- •Legumes (chickpeas, lentils, white beans)
- •Fish and seafood (2-3 times per week)
- •Nuts and seeds
- •Herbs and spices
🚫 Foods to Avoid
- •Processed meats
- •Refined grains (white bread, white pasta)
- •Added sugars and sugary drinks
- •Highly processed foods
- •Refined oils (canola, soybean)
- •Trans fats
Sample Day
🔬 Scientific Evidence
The Mediterranean diet is the most studied dietary pattern in the world. The PREDIMED trial (7,447 participants) demonstrated a 30% reduction in cardiovascular events. Subsequent research has confirmed benefits for diabetes prevention, cognitive health, and cancer risk reduction. It consistently ranks #1 in expert diet rankings.