Do you want a vibrant health for good?
Are you craving for longevity and a stable weight without following all the latest fads?
Is that your case? Then, I have good news for you. Because there’s a diet pattern that will give you exactly what you need.
And that’s the Mediterranean Diet. Chosen as the best diet in the world in 2023, the Mediterranean Diet has won more and more followers over the years. And this trend shows no signs of abetting.
If you are interested in following this diet, you have knocked at the right door! In this article, I will show everything you need to know about the Mediterranean diet.
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What is the Mediterranean Diet?
Created in the 1960s, the Mediterranean Diet took its inspiration from traditional eating habits of populations living in Spain, Southern Italy, and Greece (especially Crete). This diet advocates eating lots of vegetables, fruits, cereals, dairy products, and legumes. However, in this diet, meats are not very popular!
The Mediterranean Diet results from a study carried out in the 1950s carried out by an American doctor called Ancel Keys. Indeed, while studying the populations of Calabria and Cilento, he highlighted the link between their diet habits and the lower rate of cardiovascular diseases.
Moreover, in 1990, the French doctor called Serge Reynaud underlined the “French paradox”. Also, in his study, he highlighted the links between the Mediterranean diet rich in healthy fats, and the lower rate of cardiovascular diseases in Southern France.
In 2010, this diet was inscribed on UNESCO’s Representative List of the Intangible Cultural Heritage of Humanity. Indeed, this diet is more than a series of dietary practices. Actually, it’s a true lifestyle representing a body of savoir-faire, knowledge, practices, and traditions.
What are the benefits of the Mediterranean Diet?
According to many studies, the Mediterranean Diet has many benefits. Indeed, it:
- increases longevity and life span
- lowers the rate of cardiovascular diseases
- protects children against asthma and allergies
- increases the success rate of IVF
- facilitates weight loss
- reduces the risk of neurological diseases such as Alzheimer’s disease
- increases physical fitness
What are the foods to eat in the Mediterranean Diet?
There’s no real forbidden foods in this lifestyle diet. Consequently, here are the foods you must favor and avoid.
Eat daily:
- vegetables
- fruits
- dairy products (e.g. Greek yoghurt, feta, goat cheese)
- whole cereals (e.g. bread, rice, pasta, bulgur…)
- a handful of dried fruits (almonds, walnuts…)
- garlic, onions, spices, and herbs
- olive oil: 2 to 3 tablespoons per day
- drink water and unsweetened herbal teas
- red wine: one to two glasses per day maximum
Eat weekly:
- legumes (lentils, beans): twice a week
- fish and seafood: three times a week
- eggs: up to five times a week
Eat sparingly:
- poultry
- red meats
- deserts
Foods to avoid:
- processed foods
- refined oils
- unnatural sugar
- sodas
Do you want to have a full summary of what you can or cannot eat in this diet? Then, check out the Mediterranean Diet pyramid. This will summarize your new eating habits from now on.
Examples of Mediterranean Diet menus
Menu #1
Breakfast: wholemeal bread and olive oil + sheep’s milk yoghurt with honey + 1 orange
Lunch: tomatoes with olive oil, garlic, and basil + wild rice with baby vegetables + chickpeas with coriander + fruit salad with cinnamon
Dinner: grilled peppers in olive oil + sardines + wholemeal bread + 1 glass of red win
Menu #2
Breakfast: muesli with hazelnuts, fresh fruit and sheep’s yoghurt + sugar-free tea or coffee (or sweetened with honey or stevia)
Lunch: a large green salad with walnuts, tuna, sun-dried tomatoes seasoned with olive oil and lemon juice + a slice of seasonal vegetable pie + a piece of goat’s cheese with a piece of bread + 1 glass of red wine and/or water
Dinner: rice salad with peppers, onions, corn, tomatoes, tuna, seasoned with olive oil + fried green beans and mushrooms + 2 kiwis + a piece of bread with goat’s cheese + 1 glass of red wine and/or water
Summary: why you should try the Mediterranean Diet
The Mediterranean Diet is a wonderful diet if you want to create healthy living habits without following a fad. Also, if you add moderate exercise, and eating with your family, you will have a long and great life!
However, if you are allergic to dairy products of animal sources, you can replace dairy by milk alternatives. For instance, you can use coconut and/or almond milk.
Resources about the Mediterranean Diet
Are you a beginner who want to start the Mediterranean Diet? Then, here are some useful resources for you:
Moreover, you can follow the account of @mediterraneandietmeal of Instagram. Indeed, they publish easy and delicious recipes that you reproduce at home!
Well, that’s it for today! What do you think of the Mediterranean Diet? Have you tried this diet? What do you think? Share your thoughts in the comments!
Take care!
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I have heard a lot of great things about the Mediterranean diet, and I can see why it is a healthy option to follow. With the abundance of healthy vegetables, nuts, unprocessed carbs, and of course fish, I think one would be feeling on top of the world following this way of eating. I think this is the way we were probably meant to eat, but over the years our habits have been broken by all the processed and junk food available. Returning to the natural way of eating that we are supposed to is probably the best way to go. I think the Mediterranean diet is one of the few diets that are natural and easy to follow.
I totally agree with you !
I have often heard that following a Mediterranean diet can lead to better health and longevity. So it is interesting to see that it is indeed the case. And it is not difficult to follow a Mediterranean diet.
Eating lots of fresh fruits and vegetables and nuts, while avoiding processed foods and refined sugars, will certainly make one feel on top of the world. I somehow thought that the Mediterranean diet would include poultry and lamb, so it is interesting to see that it is not included on a daily or weekly basis.
I see you have included olive oil in the diet. But is there a different oil, like coconut oil, that you would also include? Thank you.
Hello, thanks for your comment ! In this diet you can use olive oil or colza oil
I found this post very interesting and unique by suggested trying the Mediterranean diet which I hadn’t thought of doing until reading this post. I loved learning about the benefits of choosing to try the Mediterranean diet, and the many examples of the diet plus the many resources to learn more about it!
Thanks !
I’ve been intrigued by the Mediterranean Diet for a while now, and your post has convinced me to give it a shot finally! It’s fascinating to learn about the origins of this diet and the studies supporting its health benefits. The menus you provided seem delicious and manageable – I’m incredibly excited about incorporating more olive oil and fresh herbs into my meals. This should be very easy with our herb garden during the warm summers!
Thanks!
I have not tried Mediterranean diet. In fact, not any diet plan as I’m not one who follows food fad or superfood people used to call them. But, I have health issues based on my latest medical check and would like to change my diet for the better. Isn’t this the perfect time to found your post. Thanks for your diet menus! It’s easy and simple.
You’re welcome Sharon!
I thoroughly enjoyed reading your article on the Mediterranean diet and its impact on overall health and vibrancy! Your comprehensive exploration of the key components of this diet, such as olive oil, fresh produce, and lean proteins, provides a clear and informative guide for readers interested in adopting a healthier lifestyle. I will definitely be coming back to this guide as I try to improve my own diet as an athlete.
Good to know! Happy to help!
I have heard a lot of positives about the Mediterranean Diet but never tried it or educated myself about it. Although I was aware of the good diets of the folks in Greece, Spain, and Italy I was not aware of the specifics of the diet. Increased longevity and lifespan is the most desired positive attribute of this diet. Even though my current diet includes many of these items within the Mediterranean Diet, I am aware of its entire scope. I appreciate the diet menus provided, which make it much easier to include in my daily regimen. I will save this article to share and for future reference.
Thanks!
Hi ! And thank you for such a nice post! I love miditerranean food so this is just music to
My ears 🙂 . I must say that I’m not surprised, when eating miditerranean inspired foods I always feel like my body is thanking me. This is a really nice summary , and I love the menu tips too . Thanks again !
You’re welcome !
aha, yes for sure, the famous Mediterranean diet! It is known all over the world and it is no coincidence that there are several so-called blue zones in south Europe with the most people who live up to a hundred years and more, in good health! I believe Corsica and somewhere in Greece? It is tasty and I love all the seafood and fish. I do wonder one thing though: wasn’t the glas of red wine deleted from the diet? thanks for this article!
Wine wasn’t deleted but you must consume it in moderation. Thanks for your comment !