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    Home » Tips and Tricks

    Basics Of The Mediterranean Diet

    By Rouba Zebian・Published: Nov 25, 2020・Updated: Jun 6, 2023・Post may have affiliate links.

    The Mediterranean diet is fastly becoming one of the most popular diets. According to U.S. News and World Report, the Mediterranean Diet is the #1 Best Diet for 2023.

    Fruits and veggies on the Mediterranean diet.
    Photo Credit: Nathan Dumlao from Unsplash

    The Mediterranean diet, or "Med Diet", is based on healthy food such as vegetables, fruits, nuts, herbs, beans, and olive oil. It holds roots in the traditional food of the countries bordering the Mediterranean Sea.

    An Italian city on the Mediterranean sea.
    Photo Credit: Rahul Chakraborty from Unsplash

    The countries of the Mediterranean basin include the European Mediterranean countries from Spain to Greece, a portion of the Middle East (Turkey, Syria, Lebanon, and Palestine), and the northern African countries from Egypt to Morocco.

    History of The Med Diet

    The Mediterranean Diet is a blend of traditional aromatic and healthy food. This geographical zone has witnessed throughout history and intense human activity. Various civilizations and cultures have emerged into the lands of the basin.

    Romans, Greeks, Persians, Ottomans, and Arabs among others contributed massively to what is today the Mediterranean diet. From ancient times to the middle ages and then to the modern ages, the Mediterraneans’ kept the wealth and secrets of the food of each people.

    The Mediterranean diet had become a way of life. For years, it has been passed on from generation to generation. It is a blend of food cultures, skills, traditions, knowledge, and importations of different communities.

    It is worth mentioning that the people living in the basin have a strong connection with nature. So, food in this region is tremendously influenced by nature and plants, as it revolves around vegetables, fruits, olive trees, and plants.

    fatoosh salad ingredients in a bowl
    Fatoush Salad

    Living abroad, whenever I craved a Mediterranean dish from my homeland I always called my grandmother, who lived in Lebanon, for some cooking tips. She always gave me the authentic recipe she had inherited from her mother.

    The dishes I prepared turned out to be mouth-watering and light, and also, filled me enormously. Recipes like mujaddara, tabouli, baba ganoush, mlukhiyah, and fasolia.

    smoky grilled baba ganoush dip with some olive oil and fresh mint sprig
    Smoky Baba Ganoush

    Foods on the Med Diet

    The Mediterranean diet contains plenty of fruits and vegetables, fish (white and oily) such as sardine and salmon, whole-grain cereal such as wholemeal bread and brown rice, beans such as chickpeas and lentils, and unsalted nuts and seeds.

    lentil soup addas bi hamood
    Lentil Soup (Adas Bi Hamod)

    It also comprises small amounts of lean meat and low-fat dairy. Every meal contains olive oil, fresh herbs, onions, and garlic. The knowledge of herbs the people know in this region of the world is impressive.

    baked steelhead trout with sliced lemons
    Roasted Steelhead Trout

    Also, people think that wine is an essential component of the Mediterranean diet. It is indeed heart-healthy when consumed moderately. 

    The Oldways food pyramid for the Mediterranean diet showcases what to eat. One should enjoy whole-grain foods at almost every meal as well as olive oil. The olive tree is almost the symbol of the Mediterranean area.

    Mediterraneans like to cook with olive oil. They even fry with it, like in this Italian fried calamari recipe.

    homemade fried squid on a plate
    Italian Calamari

    People in the basin are blessed with seasonal vegetables and fruits. They consume it abundantly. Also, nuts and seeds are part of their daily eating habits.

    The Mediterranean diet supports a very low intake of red meat and processed carbs. However, you can still enjoy your pasta and pizza by adding to it lots of veggies.

    angel hair pasta with meat spaghetti sauce in a bowl
    Slow Cooker Spaghetti Sauce

    The Mediterranean diet recommends eating poultry, eggs, and dairy very moderately. Yet, lean red meat is appropriate once a week or occasionally. And most of all, make sure to stay active every day, as physical movement is an essential element of the Mediterranean diet to stay healthy.

    Hence, the Mediterranean diet is not a structured diet tailor-made for you to lose weight. It is a lifestyle, a graceful way of living.

    What are the Health Benefits?

    Various studies showed that people living in the Mediterranean region are less likely to face cardiovascular diseases and strokes or even diabetes.

    The Mediterranean diet is complete with lots of water and coupled with daily physical activity.  Getting the most out of the Mediterranean diet relies on all foods combined and not only one.

    Switching to this plan reduces the level of cholesterol which prevents cardiovascular diseases and strokes. It permits the control of the level of sugar in the blood. Needless to mention that it prevents diabetes and Alzheimer’s disease. It will help you regulate your weight, although it is not the main purpose, you will take control of your lifestyle and become the healthier version of yourself.

    When it comes to the Mediterranean diet it is not only about the food. It is also about the habits of the people in the region. It’s about eating slowly, altogether, conversing over delicious Mediterranean food, and a sip of some good wine.

    A view of the Mediterranean in Greece.
    Photo Credit: Alexandre Chambon from Unsplash

    Summary of Main Foods

    The main components that make this diet unique and comprehensive are:

    • Healthy fats: These are fats contained in olive oil, avocado nuts, and fish (salmon, tuna, sardine) which is a principal source of Omega 3.
    • Proteins: Protein is found in poultry, eggs, dairy (in smaller portions), or in meat occasionally. Fish and seafood are great sources of protein too. Try this Roasted Steelhead Trout, Garlic Lemon Shrimp, or Boiled Lobster Tails.
    • Fiber: Fiber is found in vegetables, fruits, whole grains (whole wheat bread and pasta), and nuts.
    • Antioxidants: These are usually found in berries, like this strawberry banana smoothie or Greek yogurt fruit granola bowls.
    sliced strawberry, cosmic crisp apple, granola, and protein yogurt in a bowl.
    Greek Yogurt Granola and Fruit Bowls

    Whether you are vegetarian or vegan, the Mediterranean diet is perfect for you as it provides you with the necessary vitamins, proteins, and fiber. Your body will have all the necessary nutrients to function correctly.

    Tips

    The Mediterranean diet is more than a diet, it's a way of living. Here are some tips for the Mediterranean diet:

    • Enjoy lots of seasonal vegetables within your meals and have fruits as dessert.
    • Buy whole-grain bread, rice, and pasta.
    • Eat more fish and seafood.
    • Eat red meat occasionally.
    • Consume a moderate amount of dairy products. Choose low-fat or no-fat dairy products.
    • Eat unprocessed food.
    • Enjoy nuts as snacks.
    • Make sure to spice up your food!
    • Drink more water and less wine.
    • Go for a morning jog, do yoga, or do whatever activity that makes you feel good.
    steamed shrimp and lobster tails with garlic butter sauce.
    Steamed Lobster and Garlic Butter Sauce

    Delicious Mediterranean Diet Recipes

    If you are looking for some yummy Mediterranean Diet recipes, check out the Mediterranean Diet Recipes collection. We've also compiled a list of the best Mediterranean breakfast ideas. More of our favorites are below.

    • eggplant fatteh
      Vegetarian Eggplant Fatteh (Fattet Batinjan)
    • baked juicy chicken shawarma.
      Authentic Lebanese Chicken Shawarma
    • Mediterranean diet breakfast recipes.
      Best Mediterranean Diet Breakfast Recipes
    • oven-roasted whole fish.
      Mediterranean Baked Whole Red Snapper Fish
    • roasted steelhead trout with garlic lime butter
      The BEST Baked Steelhead Trout with Garlic Butter Sauce
    • homemade ragu sauce in a bowl.
      Homemade Ground Beef Ragu Spaghetti Sauce (Italian Recipe)
    • garlic lemon butter shrimp angel hair pasta
      Sautéed Lemon Garlic Butter Shrimp Pasta Recipe
    • a close up view of sautéed lemon garlic butter shrimp
      Easy Sautéed Lemon Garlic Butter Shrimp
    • dried cranberries, pecans, gorgonzola cheese, apples, and baby spinach in a bowl
      Apple Gorgonzola Spinach Salad With Candied Pecans
    • spicy chicken biryani rice recipe.
      The Best Spicy Chicken Biryani Rice Recipe
    • freshly mashed garlic guacamole in a bowl
      Garlic Guacamole With Tomatoes
    • close up view of the detox green smoothie
      Pineapple Kiwi Spinach Green Smoothie
    • baked egg white breakfast casserole with hash browns.
      Egg White Breakfast Casserole with Turkey Sausage
    • turkey tacos on a plate
      Easy Lean Ground Turkey Tacos (20 Minutes, Hard Shells)
    • authentic taco salad with avocado lime
      Easy Taco Salad with Quick Avocado Lime Dressing
    • Greek protein yogurt fruit granola bowl
      Greek Protein Yogurt Fruit Granola Bowls

    More Tips & Tricks

    • garlic paste with garlic bulbs.
      How to Make Garlic Paste (Four Ways)
    • ziti pasta, rigatoni, and penne on a counter
      Ziti Pasta vs Rigatoni and Penne - What's the Difference?
    • rambutan in a bowl cut open
      How To Cut and Eat Rambutan Fruit
    • mild taco seasoning
      Bulk Mild Taco Seasoning (No Additives)

    About Rouba Zebian

    My name is Rouba, and I enjoy creating content and copywriting for blogs, websites, journals, and social media platforms. Throughout my professional journey, I worked in public relations and communications, taught History and Geography in a school, traveled the world to dance Brazilian Zouk.

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      Recipe Rating




    1. Kelly Powers

      December 15, 2020 at 7:13 am

      I love that you pointed out the use of olive oil at ALL meals – it delivers many of the great health benefits found in the Mediterranean diet!

      Reply
      • Anonymous

        December 31, 2020 at 7:08 am

        Thank you ! yes indeed it is of great benefit and it's the best!

        Reply

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