Heralded as one of the healthiest diets in the world, the Mediterranean diet is one of the most popular diets today. Learn the essentials of this diet, including its health benefits, and how to start eating Mediterranean style.
What is the Mediterranean diet?
The Mediterranean diet is a style of eating that emphasizes minimally processed, plant-based foods. It includes fruits, vegetables, nuts, beans, whole grains including whole-grain pasta and breads, olive oil, red wine, and small amounts of fish, eggs, dairy, and meats.
As the name implies, the Mediterranean diet is inspired by the traditional eating habits of people living in countries bordering the Mediterranean Sea, particularly the olive-growing cultures of Southern Italy and Greece.
There is no single Mediterranean diet. The details of what characterizes Mediterranean-style eating can shift from country to country due to differences in culture, ethnic background, religion, economy, geography, and agricultural production. However, the various versions of a Mediterranean diet share common features such as:
- plentiful vegetables and fruits, whole grains, legumes, fish, nuts, seeds, and olive oil
- low to modest amounts of meat and dairy
- very limited processed foods or sugars.
Mediterranean diet food list
In general, the following foods are eaten frequently, moderately, and rarely as part of the Mediterranean diet:
High intake (several times a day)
- fruits
- vegetables
- whole grains
- nuts
- legumes
- extra virgin olive oil
Moderate intake (several times a week)
- fish/seafood
- poultry
- eggs
- dairy foods such as cheese and yogurt
Low intake (several times a month)
- sweets containing added sugars or honey
- red meat.
In addition, red wine may be consumed in low to moderate amounts, usually with meals.
Health benefits of the Mediterranean diet
Numerous studies have looked at the health effects of the Mediterranean diet over the years. Studies have linked the diet to lower cardiovascular risk and several other health benefits.
In one study, over a period of 12 years, women who most closely followed a Mediterranean diet had a 25% reduced risk of four cardiovascular events, including heart attack and stroke, compared to women whose diet least resembled a Mediterranean diet.
Among the health benefits of following a Mediterranean diet is lower risk of the following:
- cardiovascular disease
- heart attack
- stroke
- various types of cancer
- Parkinson's disease
- Alzheimer's disease
- type 2 diabetes
- rheumatoid arthritis
- nonalcoholic fatty liver.
Researchers have also studied associations between a Mediterranean diet and aging. One study of over 10,000 women ages 57 to 61 found that women who followed a Mediterranean-type eating pattern were 46% more likely to live to 70 or older without chronic disease.
The health benefits of this eating style make it a top recommendation for health experts. The American Heart Association (AHA) recommends the diet for the role it can play in preventing heart disease and stroke, and reducing risk factors such as obesity, diabetes, high cholesterol, and high blood pressure. In addition, the USDA's Dietary Guidelines for Americans, 2020–2025 supports a healthy Mediterranean-style pattern.
Benefits of a Mediterranean lifestyle
But diet isn't the only piece of Mediterranean living that's important for health. Along with eating style, lifestyle habits that include exercise and social connections also contribute to health benefits.
One study looked at what type of impact these other lifestyle factors might have on the health of people following the Mediterranean diet. The study found that people who adhered to the Mediterranean lifestyle's tenets of adequate rest, exercise, and socializing had a lower risk of dying from cancer or from any cause.
A 7-day sample Mediterranean-style diet meal plan
How can you bring the health benefits of a Mediterranean diet into your life? To get started, mix and match from the following list of breakfast, lunch, and dinner ideas for a week's worth of Mediterranean diet-style meal inspiration.
Breakfast
Lunch
- Greek salad made with chopped mixed greens, kalamata olives, tomatoes, fresh parsley, feta cheese, dressed with extra virgin olive oil and freshly squeezed lemon
- chickpea and farro salad with red peppers, spring onions, and fresh oregano, dressed with extra virgin olive oil and lemon juice
- vegetarian pizza topped with mozzarella cheese, roasted broccoli, onions, green peppers, and carrots
- lentil, farro, and vegetable soup
- Mediterranean couscous salad with chickpeas
- tomato and tomatillo gazpacho
- tomato and cucumber salad.
Dinner
- grilled vegetable kabobs with shrimp, toasted quinoa salad, and mixed green salad with pine nuts
- steamed mussels with spinach-orzo salad and minestrone soup
- salmon, whole-grain pilaf, roasted vegetables, green salad with olive oil vinaigrette
- buddha bowl with whole grain, vegetables, plant protein, and flavorful sauce
- Mediterranean bowl with whole-grain sorghum, peppers, feta
- farro and winter vegetables
- vegetable stir fry.
FAQs
The Mediterranean diet is a primarily plant-based eating plan that includes daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. Other foods like animal proteins are eaten in smaller quantities, with the preferred animal protein being fish and seafood.
What cheese is ok on a Mediterranean diet? ›
Cheese & Yogurt
Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).
Is watermelon ok on a Mediterranean diet? ›
The Mediterranean diet consists of the following foods, per Harvard Health Publishing: Fruits like grapes, strawberries, watermelon, apples and more. Vegetables like broccoli, arugula, spinach, carrots, beets, lettuce, cucumber, fennel, bok choy, collard greens, onions, bell peppers and more.
Are eggs allowed on a Mediterranean diet? ›
The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood.
Is Harvard Health legit? ›
Harvard Health Publishing (HHP) is the consumer health information division of Harvard Medical School (HMS), the graduate medical school of Harvard University. HHP brings trustworthy, accessible, and actionable health information to a global audience. All HHP content is reviewed by an HMS physician or faculty expert.
What foods are not allowed on a Mediterranean diet? ›
What foods are not allowed on the Mediterranean Diet?
- Any foods with added sugar, like bakery goods, ice cream and even some granola bars.
- Any drinks with added sugar, including fruit juices and sodas.
- Beer and liquor.
- Foods high in sodium or saturated fat.
- Refined carbohydrates, like white bread and white rice.
And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?
Is oatmeal allowed on Mediterranean diet? ›
Absolutely to all three! Oats are a whole grain, which is encouraged on the Mediterranean diet. Low or moderate amounts of cheese, such as brie, feta, ricotta, and Parmigiano Reggiano (Parmesan), are also allowed. All types of fresh fruits, including bananas, are a go on the diet.
Why is butter not allowed on Mediterranean diet? ›
The diet limits the intake of red meat, high-fat dairy products, and foods that are high in saturated fat, such as butter and cream. Avoiding processed foods can improve your overall health. It will also reduce the risk of chronic diseases, such as heart disease, type 2 diabetes, and certain cancers.
What is a typical Mediterranean breakfast? ›
Common Mediterranean Breakfast Foods
Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.
You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.
Is mayonnaise allowed on a Mediterranean diet? ›
Avoid sauces made from cream or mayonnaise. Choose whole-grain breads, whole wheat pasta and pizza crust, brown rice, beans, and lentils. Cut back on butter or margarine on bread. Instead, you can dip your bread in a small amount of olive oil.
Are potatoes OK on Mediterranean diet? ›
Many people wonder whether you can eat potatoes on the Mediterranean diet. It's recommended by experts that you prioritize non-starchy vegetables like dark leafy greens, bell peppers and broccoli among others. But you can definitely enjoy starchy options like potatoes in moderation on a Mediterranean diet.
What is a typical lunch in the Mediterranean? ›
In Greece, lunch might include a flavorful tomato, olive, cucumber, and feta salad, along with a small piece of grilled fish with lemon and olive oil. In Eastern Mediterranean countries, you might have falafel served alongside hummus and pita, salads, and sometimes a vegetable or meat kebab.
Can you eat bacon on Mediterranean diet? ›
Yoghurt, cheese, milk and lean protein sources such as chicken, turkey or eggs are also eaten in a Mediterranean-style diet. Red meats and sweets are only eaten in small amounts. Processed meats (deli meats, bacon, ham, corned meats, salami or sausages) and packaged foods should be limited to rare occasions.
What are the four diets of Harvard? ›
Good news, a group of researchers sought to answer this question by studying people who followed one of four different dietary patterns, including the Alternate Mediterranean Diet, the Dietary Guidelines for Americans (MyPlate), the Healthful Plant-Based Diet Index, and the Alternate Healthy Eating Index (also known as ...
What exactly do you eat on a Mediterranean diet? ›
The Mediterranean diet is a pattern of eating that focuses more on fruits, vegetables, whole grains, beans, nuts, legumes, lean proteins from fish and poultry, good fats from olive oil, and some dairy, while limiting consumption of sweets and red meats.
What foods are in the Mediterranean diet? ›
A Mediterranean-style diet is based on these foods: • vegetables • fruits • extra virgin olive oil • wholegrain breads and cereals • legumes or beans (e.g. chickpeas, kidney beans or lentils) • nuts and seeds • fish and seafood • onion, garlic and other herbs and spices (e.g. oregano, coriander, cumin etc.)
What does a Mediterranean diet consist of? ›
A Mediterranean-style diet typically includes:
plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds; olive oil as a primary fat source; and. dairy products, eggs, fish and poultry in low to moderate amounts.
