What is the Mediterranean diet?
The Mediterranean diet describes a healthy eating habit of consuming food, typically from the Mediterranean region. It originated from the Middle Ages and it was based on the idea that wine, bread and oil are the essence of natural living. The general idea behind the Mediterranean diet is to eat lots of fruits, vegetables, nuts, seeds, legumes, unrefined cereals and olive oil. Fish, eggs and dairy products are to be consumed in moderation and red meat eaten occasionally. Of course, added sugars along with refined and processed foods must be avoided.
Examples of Mediterranean food
Examples of Mediterranean fruits: avocados, apples, oranges, pears, tangerines, grapefruits, grapes, melons, nectarines, olives, dates, figs, pomegranates, strawberries and tomatoes.
Examples of Mediterranean vegetables: kale, celery, eggplant, artichokes, fennel, beetroot, mushrooms, radishes, turnips, okra, peppers, onions, potatoes, sweet potatoes, carrots, broccoli, Brussel sprouts, cabbage, spinach, arugula (rocket), cucumbers, collard greens and lettuce.
Examples of fish: Salmon, tuna, trout, sardines, mackerel, cheese and yoghurts.
Examples of dairy products: feta, ricotta, halloumi, parmesan and Greek yoghurt.
Examples of Mediterranean legumes: cannellini beans, chickpeas, fava beans, green beans, kidney beans, lentils and peas.
Examples of Mediterranean nuts and seeds: pistachios, almonds, hazelnuts, walnuts, pine nuts and sesame seeds.
For more information on the benefits of the Mediterranean diet see:
https://www.nhs.uk/live-well/eat-well/what-is-a-mediterranean-diet/ and
https://health.gov/dietaryguidelines/2015/guidelines/appendix-4/
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