Unlike many diets, the Mediterranean diet doesn’t promote a specific step-by-step eating pattern or menu planner.
Instead, it offers an over-arching philosophy to lifelong healthy eating habits.
A number of studies into the traditional diet of the people from the island of Crete, in Greece — along with other Mediterranean populations — have found this diet particularly beneficial for good heart health.
Over the years, there have been numerous translations of the diet and it’s increasingly being used as a means of controlling weight as well as improving overall health.
What’s in the Mediterranean diet?
- Vegetables at every meal (any kind, particularly green, leafy ones as well as tomatoes);
- Fruit;
- Fish;
- Healthy sources of fat (such as olive oil, nuts and seeds);
- Breads, wholegrain cereals and legumes;
- Low to very low amounts red meat;
- Moderate amounts of yoghurt, cheese, and eggs;
- Sweets consumed only occasionally as special treats;
- Herbs and spices used to flavour foods;
- Wine consumed regularly, but only in small amounts and always with a meal.
Sample Mediterranean menu
Breakfast: A hard-boiled egg, bread topped with tomato, red onion, cucumber, herbs and olive oil, plus yoghurt with honey.
Snack: A small handful of almonds.
Lunch: Soup made with white beans and vege