Picture a long table in the sun, bowls of colourful vegetables, crusty bread, a drizzle of olive oil and friends lingering over a meal. That’s the spirit of the Mediterranean way of eating, inspired by the traditional diets of countries around the Mediterranean Sea, such as Greece, Italy and Spain.

It’s often praised by nutrition researchers as a balanced, enjoyable way of eating that supports overall wellbeing. Best of all, it isn’t a strict diet. It’s more of a relaxed pattern built around fresh, simple food.

What it looks like

The Mediterranean way of eating usually includes:

  • plenty of vegetables and fruit;
  • whole grains, such as wholewheat bread, brown rice and oats;
  • beans, lentils and chickpeas;
  • nuts and seeds;
  • olive oil as the main fat;
  • herbs and spices for flavour;
  • fish and seafood a few times a week;
  • moderate amounts of eggs, cheese and yoghurt;
  • smaller amounts of red meat and sweets.

Meals are often shared and eaten slowly, and that matters too.

A simple food list

Vegetables: tomatoes, peppers, aubergine, courgettes, spinach, onions, garlic, leafy greens.

Fruit: oranges, grapes, figs, berries, apples, pears, melon.

Grains: wholewheat bread, brown rice, barley, oats, wholewheat pasta.

Legumes: chickpeas, lentils, white beans, kidney beans.

Nuts and seeds: almonds, walnuts, sunflower seeds, sesame seeds.

Healthy fats: extra virgin olive oil, olives, avocado.

Protein: fish such as sardines and salmon, eggs, chicken, yoghurt, cheese.

Herbs and spices: basil, oregano, rosemary, thyme, parsley, cumin.

Make it your own

You don’t need to cook Greek or Italian dishes every night. The spirit of the Mediterranean way of eating can be woven into the food you already love. A bean stew, roasted vegetables with rice, a salad with olive oil and seeds. Pap and rice can stay on the table too, alongside more vegetables and legumes.

Enjoy the meal

Part of the Mediterranean tradition is enjoying food with others and taking time to eat. Sit down, slow down and savour your meal when you can. How to start eating mindfully has simple ways to begin.

If you already follow a special eating plan, keep to it and let these ideas fit around it.

How little is enough

Try one Mediterranean-inspired change this week: cook with olive oil, add a handful of beans to a meal or share one unhurried dinner with someone you love.

For more kind, simple ideas for everyday meals, you’ll find a gentle food guide on the Guides page.