The Mediterranean diet is one of the most researched and popular eating regimens. This type of diet not only focuses on healthy eating, but also physical activity, social connection, and rest.
In other words, it’s not only a diet, but a lifestyle.
From colorful seasonal veggies and fruits to homecooked meat and fish dishes, the Mediterranean diet is as diverse as the countries that shape it.
In this article, you’ll learn what the Mediterranean diet is, what foods it consists of, and how to add more healthy and delicious products to your diet.
Go directly to:
What is the Mediterranean Diet?
The Mediterranean diet is a meal plan based on typical food found in Mediterranean countries. However, most people who follow this diet eat foods common in the European part of the coast such as Spain, Italy, and Greece.
The Mediterranean diet is all about healthy fats, lean proteins, delicious vegetable dishes, and seasonal fruits. As I’ve lived in Spain for over 4 years, and traveled to Mediterranean countries, I noticed the difference between the Mediterranean diet you hear in media and the traditional dishes that people eat here.
As a type of diet, it focuses a lot on plant-based foods, while in countries like Spain, Italy, Cyprus, and Marroco people don’t shy away from meat and fish dishes.
Animal products, including lean and red meat, are consumed daily in European Mediterranean countries. Of course, like everywhere else in the world, plant-based and vegan options are gaining popularity, but animal products remain a staple of the cuisines in the region.
What is considered Mediterranean food?
Because of how diverse Mediterranean countries and their cuisines are, basically, anything could be considered Mediterranean food. For example, in Spain, people eat a lot of pork, chickpeas, potatoes, and tomatoes, but in Marroco, lamb, couscous, and different herbs and spices are more popular. So, it’s up to you to pick your favorite Mediterranean foods to add them to your diet.
Where is Mediterranean food from?
There are two types of Mediterranean countries: those that border the Mediterranean Sea, and those that belong to the Mediterranean basin. In total, over 20 countries are considered Mediterranean, depending on different classifications.
So, if you think that by trying this diet you will only get to eat leafy greens, legumes, and salmon, don’t worry, because it’s rich in flavors, smells, colors, traditions, and preparation techniques.
Key components and food groups of the Mediterranean diet
Veggies and fruits
Most Mediterranean countries enjoy sunny days all year round. Even during winter temperature rarely drops below 0. A mild climate allows people to enjoy local fresh and seasonal vegetables and fruits, from leafy greens and root vegetables to juicy, ripe fruits. With such a variety available, even committed meat eaters can find something they enjoy.
But the key is seasonality. When I lived in Lithuania during winter, I would buy fresh veggies and fruits but they were either imported from Spain or grown in greenhouses, losing their natural sweetness and flavor.
In Spain, I started to follow seasons and plant-based foods have never been tastier. For example, I don’t buy avocadoes in summer because they’re hard and bitter, but in winter and early spring, I enjoy endless bowls of guacamole.
Greens are also affordable and easy to get. Most cities have several fruterias, where farmers sell fresh vegetables and fruits.
Meat and fish
Even though I said that Mediterranean cuisines are diverse and different, one thing connects them all — love for seafood. Living on the banks of the Mediterranean Sea, you can get fish and seafood in abundance. From mussels, clams, and shrimp to tuna, dorada, and squid – seafood dishes here are always fresh and delicious.
Meat is also an important part of the traditional Mediterranean diet. In the European part of the sea, people cook a lot of pork, beef, goat meat, and poultry. On the African coast, lamb, goat, and veal are popular choices. And the best part of all is you can find fresh farm-raised meat easily without breaking your budget.
Seafood recipes to try
10-minute Gambas al Ajillo recipe
Quick and easy garlic butter shrimp pasta
Meat recipes
Legumes, grains, and nuts
Can a Spaniard live without garbanzo stew during winter? I don’t think so. Legumes and grain are used here as bases for salads, stews, side dishes, and various other dishes, enriching the diet with fiber and healthy carbs.
Of course, let’s not forget the staple of Mediterranean cuisine – olive oil. Since the beginning of human history, this condiment has been used to cook foods, treat various health conditions, and for beauty rituals. You can use different types of olive oil for cooking, salad dressing, or simply as a dip for freshly baked bread.
Four main health benefits of the Mediterranean diet
Many people around the world try the Mediterranean diet because of its health benefits. What makes it so beneficial isn’t only healthy and unprocessed foods, but also eating in moderation, walking after meals, and building social connections around food.
1. Cardiovascular health
The average lifespan in Spain, Italy, Greece, and Portugal is above 80 years old. And while people here aren’t immune to cardiovascular problems, diet helps prevent it.
Studies show that a combination of healthy fats, plant-based foods, and lean proteins contributes to better heart health. Reduction in fatty and processed products is effective in lowering the LDL cholesterol, also called the bad cholesterol, and managing blood pressure.
I would also add that cooking food at home and buying unprocessed products makes you move more and avoid things like artificial sweeteners, trans fat, and other additives.
2. Weight management
A study done on people eating an Italian Mediterranean diet found that adhering to these eating habits helped participants lose weight and reduce abdominal fat.
It’s weird, right? After all, Italians are famous for eating lots of carbs. But when you make your own meals from scratch, you know what ingredients are in your food and avoid store-bought produce that contains a lot of additives.
Portion size is also important. The main reason why people gain weight is that they consume more energy (calories) than they can burn. Excess calories are stored as fat in different parts of the body. When you eat in moderation and exercise daily (walking and cycling instead of driving), you naturally lose weight.
3. Reduced risk of chronic diseases
The Mediterranean diet is rich in antioxidants, vitamins, and minerals, protecting against chronic diseases. People in Mediterranean countries eat a lot of vegetables that are great for gut health. Fruits and berries load the body with antioxidants and essential vitamins that are important in preventing oxidative stress and premature cell death.
The diet also limits greasy and processed foods that are linked to chronic diseases like diabetes, cancer, and heart problems.
4. Cognitive benefits
Many factors contribute to cognitive health, but research shows that omega-3 fatty acids found in fish, eggs, certain fruits, and nuts are powerful brain foods. The Mediterranean diet is associated with a lower risk of dementia and slower cognitive decline in general because it offers the perfect recipe for a healthy brain: nutritious foods, daily movement, and social connections.
The cultural aspect of the Mediterranean diet
The food you eat is only part of the picture. To enjoy all the health benefits of the Mediterranean diet, you should also start other habits.
Lots of movement
Like everywhere else in the world, in countries like Spain, Portugal, or Italy some people are active, and others lead a more sedentary lifestyle. But what most Mediterranean people have in common is walking.
Walking is the foundation of all physical activity. Here, it’s very common to take a walk after dinner or a heavy lunch. You don’t need to hit 10k steps in one go, but walking to work or taking a stroll after eating is a great way to be a bit more active.
Sharing food
Before I came to live in Spain, sharing food wasn’t in my vocabulary. I enjoyed cooking just for one and saving all the best bites for myself. Anyone with siblings will understand me.
But here, sharing is a significant part of the eating culture. For example, tapas in Spain, aperitivo in Italy, or nightly Ramadan feasts in Morocco. You receive several small plates of dishes, and everyone can try a bit of everything. Instead of committing to one big plate, you get to enjoy all the dishes you want from the menu without overeating (or, at times, overeating when everything is so good that you can’t stop).
Something about cooking for people and seeing them share food makes me so happy and satisfied. Perhaps it’s the ancient roots reminding me of what’s truly important.
Taking your time to eat
Eating slowly has many benefits. You get to mindfully enjoy your food, chew it better, and swallow less air, preventing the sensation of being overly stuffed or burping. Taking your time with your meal also makes you full faster, as your stomach has enough time to signal to your brain that it’s enough.
Cooking with simple whole-food ingredients
I’m not one to say no to takeout or microwave pizza. Sometimes, you just want to eat without the willpower to cook. I get that. However, most of the time, I choose to cook at home using whole food products.
A few ways you can cook with whole foods:
- When preparing a salad, try making your own dressing. Trust me, if you know the right ingredients it will taste much better.
- Opt for buying fresh fish (or frozen if that’s what’s available) instead of fish fingers or fish patties. The same goes for meat.
- Eating seasonal fresh vegetables and fruits instead of dry broccoli or tasteless tomatoes.
How to start eating a Mediterranean diet
It’s easier for me to talk about following the Mediterranean diet when I have access to all these foods. Getting fresh vegetables and fruits can be difficult if you live in a northern country or city. Or enjoying an evening walk after dinner at -20 (celsius).
Here are my tips on how to start incorporating a Mediterranean way of eating. Because in the end, it’s more about healthy habits than just what’s on your plate.
Try to cook at home as much as possible
When you cook at home, you know what ingredients you use, how much of everything you put, and when you bought the products. You can control portion sizes, save money, choose healthier oils, leaner cuts, and limit sugar, salt, or other ingredients you don’t want too much of in your diet.
Buy key ingredients
You don’t need to cook fresh fish and squid every day to eat like a Mediterranean person. Trust me, no one here eats that way every day. It’s much simpler. You can prepare meals for weeks using just a few basic ingredients:
- Grains and carbs: Buy lentils, couscous, rice, and pasta.
- Proteins: you can buy frozen fish, tuna, or simpler cuts of meat.
- Greens: Potatoes, zucchini, eggplant, tomatoes, onions, olives, and bell peppers can last longer and make a great addition to your meals.
- Condiments: Buy a few heads of garlic, lemon, fresh or dried oregano, thyme, and basil to give depth to your recipes.
With these ingredients, you can’t go wrong. Use them to make different recipes or meal prep for a few days.
Try simpler recipes and build around them
If you have never cooked homemade meals in your life, don’t get discouraged from trying the Mediterranean diet. The key is simplicity. Most meals don’t require you to spend hours in the kitchen.
Find a few simple recipes, with only a few ingredients and spices. Once you master basic dishes, you can start building around them. For example, learn to make a basic oven-baked fish, with just salt, pepper, and some herbs. Next time you can add roasted potatoes and veggies, and try different spice combinations to come up with completely different recipes.
Buy only the products you like
Just because people from the Mediterranean region eat lots of olives, but you hate even the word olive, you don’t need to force yourself to like it. Many people hate fish, others don’t eat meat and animal products, and some get gassy just by looking at beans.
It’s much more difficult to enjoy and stick to a diet if you hate it. Buy only the products you like and enjoy. This way you’ll actually like cooking for yourself and eating your own food.
It’s a wrap
The Mediterranean diet offers a delicious and healthy eating plan that everyone can follow. My main point here is that you shouldn’t view it as a restrictive diet associated with dry lettuce. Instead, consider it as a way of eating and living your life. To recap:
The Mediterranean diet is great for:
- Your heart: All those healthy fats, vitamins, and minerals strengthen your body.
- Managing your weight: Eating smaller portions, moving more, and sharing food is a great way to avoid overeating and consuming too many calories.
- Avoiding chronic diseases: Antioxidant-rich diet is your first defense line against premature cell death.
- Healthy brain: Omega-3 fatty acids and vitamins are essential for your brain health and cognitive longevity.
If you want to start the Mediterranean diet, here are some recipes I think you might like:
