What does Medditerranean diet consist of?

What is Medditerranean diet?

In this era where people are searching different – you must have heard the term ‘Mediterranean diet’. What is this? In Mediterranean diet we eat traditional food of countries such as France ,Spain ,Greece ,Italy etc. Countries that are bordering the Mediterranean sea. This is one of the reason that this diet is known as Mediterranean diet.


The dietary patterns of Mediterranean individuals who live long lives served as the basis for the development of the Mediterranean diet pyramid. It promotes group dining and an active lifestyle and adheres to a basic food pyramid guideline (rather than specifying exact serving sizes).
It goes along with:

  • Lower risk of dementia and memory issues.
  • Lower risk of heart attack, diabetes, and different vascular illnesses. Make every meal centred on:
  • Fruits and vegetables—the darker the colour, the higher the antioxidant content!
  • Whole grains, legumes/beans, and nuts (such as lentils and walnuts)
  • Olive oil as the main source of fat (replace butter and margarine with this!) Eat at least twice every week:
  • Fish and seafood. Eat moderately on a daily or monthly basis:
  • Dairy, cheese, and eggs; poultry;
  • Red wine, usually consumed with meals Males: 2 cups per day; Females: 1 glass. Eat less frequently than other foods:
  • Red meat, saturated fat, and desserts

It reduces the risk of-

  • overweight
  • Obesity
  • Cardiovascular desises
  •  Cancer
  • Cognitive decline
  • Metabolic syndrome
  • Total morality
  • Diabetics

If you want to fallow these diet you will have to eat

Lots of whole wheat bread, whole grains, and brown rice; plenty of virgin olive oil as a source of healthy fat; moderate amounts of fish, particularly Omega-3-rich fish; and a lot of vegetables, fruits, nuts, legumes, and beans; an modrate amount of chesse and yougurt; little or no meat so a sweet and sugered drink.

Top food which are eaten in this diet are-

  • Legumes
  • Nut and seeds
  • Whole grain
  • Greek yogurt
  • Berries
  • Leafy green
  • Extra vergin olive oil
  • White fish, such as salmon.


In this diet eating of milk, sweet and sugared drinks are prohibbted .

Doctor suggest this diet more often because it contain many healthy and nutroius food which gives us nutrient and make a person healthy. This diet also cure some of the disease and it also make a person healthy, so for that reason also the diet is suggested more by the doctors.


The Mediterranean diet is the most well-liked diet because it includes a variety of basic, plant-based foods that are rich in minerals. This dinner only consisted of extra virgin olive oil, fresh fruits, vegetables, legumes, seeds, and nuts, and it also took care of your health.

So, I would highly recommend you to follow this diet as there are lot of studies and experiment had been done for these diet.

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