Crown Nutrition
What is the Mediterranean Diet?
The Mediterranean diet is an eating pattern based on the traditional dietary habits of countries bordering the Mediterranean Sea, including Greece, Italy, Spain, Turkey, Lebanon, and others. Importantly, there is not one single Mediterranean diet, because foods and traditions vary among Mediterranean countries and regions. [heart.org], [pmc.ncbi.nlm.nih.gov]
Overall, the Mediterranean eating pattern emphasizes:
- Vegetables and fruits
- Whole grains
- Beans and other legumes
- Nuts and seeds
- Olive oil, particularly extra-virgin olive oil, as a primary source of fat
- Fish and seafood
- Moderate amounts of poultry, eggs, and dairy
- Smaller amounts of red and processed meats
- Minimally processed foods rather than highly processed foods
- Herbs and spices for flavoring foods [heart.org], [mayoclinic.org]
In other words, it is better thought of as an overall pattern of eating rather than a strict diet with rigid rules or calorie limits. [heart.org], [mayoclinic.org]
Potential health benefits
- Cardiovascular health
- Blood pressure and cholesterol
- Type 2 diabetes and metabolic health
- Brain health
- Inflammation and healthy aging
Health note: A Mediterranean dietary pattern is generally considered a healthy eating approach, but individual needs can differ, particularly for people with kidney disease, diabetes, food allergies, gastrointestinal disorders, or other medical conditions. Individual medical nutrition advice should come from a physician or registered dietitian.
