The Mediterranean diet – what is it and what should you eat?
The Mediterranean diet has its origins in the traditional eating habits of the inhabitants of the Mediterranean basin, particularly Greece, southern Italy and Spain. The term "Mediterranean diet" began to be used to describe the characteristic dietary pattern of these regions around 1960. Nowadays, the Mediterranean diet is characterised primarily by a high intake of plant-based foods, olive oil, regular consumption of fish and lean meats, and moderate amounts of dairy products.
Sources of protein in the Mediterranean diet Sources of carbohydrates in the Mediterranean diet Fats in the Mediterranean diet Typical Mediterranean dishes FAQ – Frequently Asked Questions
Sources of protein in the Mediterranean diet
Protein in the Mediterranean diet comes from both plant and animal sources. Pulses such as beans, lentils, chickpeas and peas play an important role; as well as protein, they provide fibre, antioxidants and minerals. Fish and seafood are eaten regularly, and oily sea fish – a source of long-chain omega-3 fatty acids – are a particularly valuable part of the diet.
Poultry, lamb, mutton and game may be consumed in moderate quantities, as may eggs and dairy products, particularly yoghurt and cheese. The traditional Mediterranean diet, however, does not involve the daily consumption of large quantities of red meat. Pork and beef are eaten less frequently, and processed meat – including cold cuts, sausages and other meat products – is particularly limited.
A good way to plan meals is to combine cereal products with pulses, vegetables and a small amount of fish, dairy or meat. This approach allows you to increase the proportion of plant-based foods without having to give up animal products entirely.
Sources of carbohydrates in the Mediterranean diet
The main sources of carbohydrates in the Mediterranean diet are cereal products, vegetables, fruit and pulses. In the traditional model, the diet is dominated by cereal products that are as unprocessed as possible, including wholemeal bread, groats, pasta and rice. These products and pulses provide complex carbohydrates, fibre and protein .
Vegetables are an important part of every day’s diet and can be eaten raw, boiled, roasted or stewed. Tomatoes, peppers, aubergines, courgettes, leafy greens, onions and garlic are typical ingredients in Mediterranean cuisine. Fruit is a very important part of the diet and can replace some sweets and desserts. Sweetened drinks, sweets, confectionery and large quantities of highly processed products made from refined flour, on the other hand, are of lesser importance.
Fats in the Mediterranean diet
The Mediterranean diet may contain a relatively high amount of fat, but what matters is its source and quality. The most characteristic source of fat in the Mediterranean diet is olive oil , which is traditionally used both for cooking and as a dressing for vegetables, bread and salads. Extra virgin olive oil holds a special place, as, in addition to oleic acid, it contains natural plant compounds, including polyphenols.
Other sources of fat include nuts, almonds, pistachios, seeds and kernels, as well as fish. Oily fish, such as sardines, mackerel, herring and salmon, provide eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Large quantities of butter, lard, fatty meats, processed meat products and foods containing significant amounts of saturated fats should be limited. This does not mean avoiding fat altogether, but rather replacing some of it with foods typical of the traditional Mediterranean diet.
Typical dishes from certain Mediterranean countries
pasta al pomodoro
paella
moussaka
ratatouille
imam bayildi
Typical Mediterranean dishes
One of the most characteristic dishes of Mediterranean cuisine is the Greek salad, made with tomatoes, cucumber, onion, olives, feta cheese and olive oil. French ratatouille has a similarly simple composition, featuring stewed vegetables such as aubergines, courgettes, tomatoes, peppers and onions, seasoned with olive oil and herbs. Spanish paella, on the other hand, is based on rice, which is combined with vegetables, seafood, fish or meat. Although these dishes differ in their ingredients and method of preparation, they share a high proportion of plant-based foods and the frequent use of olive oil.
"The Mediterranean diet is not based on a single ‘superfood’. Its strength lies in the overall approach to eating – plenty of vegetables, fruit, whole grains and pulses, regular consumption of fish, and olive oil as the primary source of fat. Meat, dairy products and eggs can form part of the diet, but they should not replace plant-based foods. " Anna Zięba – Dietitian
FAQ – Frequently Asked Questions
What is the Mediterranean diet?
It is based on plant-based foods, olive oil, fish and seafood. It is supplemented by moderate amounts of dairy products, eggs and meat.
What can you eat on the Mediterranean diet?
Primarily vegetables, fruit, whole grains, beans, lentils, chickpeas, fish, olive oil, nuts and seeds. The diet may also include poultry, eggs, yoghurt and cheese.
Is the Mediterranean diet a low-fat diet?
No. It can provide a relatively high amount of fat, but the source of that fat is important. Characteristic sources include olive oil, nuts, seeds and oily fish.
Which fish should you choose?
Good choices include sardines, mackerel, herring and salmon, which provide the omega-3 fatty acids EPA and DHA.
Can you eat meat?
Yes. The Mediterranean diet is not a vegetarian diet. However, meat is consumed in moderation, and red meat – and processed meat in particular – plays a lesser role.
Do you have to give up sweets completely?
It is not a total ban, but sweets, sweetened drinks and confectionery do not form the basis of this way of eating. Fruit is the preferred choice.
Is olive oil a must?
Olive oil, particularly extra virgin, is one of the most characteristic elements of the traditional Mediterranean diet and its primary source of added fat.
Sources:
Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., Gómez-Gracia, E., Ruiz-Gutiérrez, V., Fiol, M., Lapetra, J., Lamuela-Raventos, R. M., Serra-Majem, L., Pintó, X., Basora, J., Muñoz, M. A., Sorlí, J. V., Martínez, J. A., Fitó, M., Gea, A., Hernán, M. A., … PREDIMED Study Investigators (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. The New England journal of medicine, 378(25), e34. https://doi.org/10.1056/NEJMoa1800389 Rees, K., Takeda, A., Martin, N., Ellis, L., Wijesekara, D., Vepa, A., Das, A., Hartley, L., & Stranges, S. (2019). Mediterranean-style diet for the primary and secondary prevention of cardiovascular disease. The Cochrane database of systematic reviews, 3(3), CD009825. https://doi.org/10.1002/14651858.CD009825.pub3 Mazzocchi, A., Leone, L., Agostoni, C., & Pali-Schöll, I. (2019). The Secrets of the Mediterranean Diet. Does [Only] Olive Oil Matter?. Nutrients, 11(12), 2941. https://doi.org/10.3390/nu11122941
ADDED:
23/09/2026
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