The Mediterranean diet is based on the traditional eating patterns of countries around the Mediterranean Sea, such as Greece, Italy and Spain. It’s often praised as one of the healthiest ways to eat, and it’s also delicious and flexible.
If you’re curious about trying it, here are 11 things to know.
1. It’s a pattern, not a strict diet
There are no rigid rules or calorie counts. It’s about the overall way you eat.
2. Vegetables and fruit are the stars
Meals are built around plenty of vegetables and fruit, often seasonal and local.
3. Olive oil is the main fat
Extra virgin olive oil is used for cooking and dressing, rather than butter.
4. Whole grains are common
Bread, pasta, rice, barley and bulgur, ideally wholegrain, are everyday foods.
5. Beans and lentils are staples
Legumes are a key source of protein and fibre.
6. Nuts and seeds are enjoyed often
A handful of nuts makes a simple snack or salad topping.
7. Fish is eaten regularly
Fish and seafood often appear a couple of times a week.
8. Meat is eaten in smaller amounts
Poultry, eggs and dairy appear in moderate amounts, and red meat less often.
9. Herbs and spices add flavour
Garlic, basil, oregano, rosemary and other herbs make simple food taste wonderful.
10. Wine is optional
Some people enjoy a small glass of wine with meals. If you don’t drink, there’s no need to start.
11. Meals are shared and enjoyed
Eating together, slowly, and staying active are part of the Mediterranean way of life.
Making it your own
You don’t need to live by the Mediterranean to enjoy this way of eating. Start by adding more vegetables, beans and olive oil to the meals you already love. If you already follow a special eating plan, keep to it and let these ideas fit around it.
How little is enough
This week, cook one meal built around vegetables, beans and a drizzle of olive oil.
For more, read Mediterranean diet health benefits + food list.
If you’d like a little more help at the table, there’s a gentle guide to everyday eating on the Guides page.