Mediterranean diet

Nowadays, more and more people are attracted by the Mediterranean nutrition and they are trying to adopt it. The reason is that this nutrition seems to have many health benefits. There is a large group of dietitians and doctors who believe that the Mediterranean nutrition, as a habit, can change the quality of life, in contrast to the typical Western diet, which is high in animal fats and preservatives and low in fruits and vegetables. The switch from a Western to a Mediterranean diet can be proved a healthy lifestyle choice. It can reduce the risk of a premature death and increase the chance of a healthy retirement, free from long-term medication.

The benefits gained, by Mediterranean diet, are not only related to the quality of life, but provably reduce the risk of getting sick from some of the worst diseases. Researches have also shown that following a Mediterranean diet can reduce the chance of developing conditions such as heart disease, type 2 diabetes, high blood pressure, obesity and even Alzheimer’s disease.

The reason that the Mediterranean diet is so beneficial, is the kind of raw food products that are used, in addition to their good quality, which seems to be really important. The goods that are easily found around the Mediterranean Sea have been adopted by the indigenous people centuries ago. The climate and the geomorphology of this area, are ideal for the growth of these products, but now due to globalization and the rise of technology, these goods can be found all over the world. As a result, to adopt such a nutrition has not to do with where you live at, but with what you choose to eat and consume.

But what does Mediterranean diet mean?

The key of this diet is at the balanced consumption of food-groups in a week.

The Mediterranean diet emphasises in:

  • eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts,
  • replacing butter with healthy fats, such as olive oil or sesame oil,
  • using herbs and spices instead of salt and commercial sauces to flavor foods,
  • limiting red meat to no more than a few times a month,
  • eating fish and poultry at least twice a week,
  • drinking red wine in moderation (optional), and
  • physical activity.


Mediterranean diet pyramid:

Food Pyramid