What is the Mediterranean Diet Menu

What is the Mediterranean Diet?

Diet? The Mediterranean Diet, sometimes referred to as the ‘Greek Mediterranean Diet’ or ‘Mediterranean Diet Plan,’ is a diet in the sense that it describes a dietary pattern characteristic of those living in regions around the Mediterranean Sea. Although it is called a ‘diet’, the Mediterranean Diet is not about cutting calories and restricting foods like many popular diet trends in America today. Instead, it is a way of life that involves enjoying a wide variety of whole, nourishing foods with friends and family, as well as practicing an active lifestyle. This pattern was initially brought to the public’s attention by Ancel Keys in his Seven Countries Study published in 1970. This landmark study was based on the observation that residents in regions around the Mediterranean Sea had the lowest rates of coronary heart disease (CHD) of any region studied. Figure 1 serves as an example of how components of the Mediterranean Diet can fit into a healthy lifestyle.


Characteristics of the Mediterranean Diet include:

 • Whole grains, which include all parts of the grain; the bran, endosperm, and germ. Each of these parts has healthful nutrients, which are lost or reduced when they are refined into products such as white flour;

 • A wide variety of vegetables and fruits, often eaten seasonally and locally;

• Legumes, nuts, and seeds as the main plant-based source of protein in the diet;

 • Olive oil as the main source of fat, which replaces less-healthful fats such as butter;

 • Seafood, poultry, and eggs are consumed more often than other meats;

• Moderate amounts of dairy, mostly as yogurt and cheese, consumed a few times a week;

• Red wine, consumed moderately with meals;

• Physical activity - at least 30 minutes a day on most days of the week;

• Plenty of water to stay hydrated;

• Fresh herbs and spices; added to dishes for flavor and color in instead of excess salt.


The Mediterranean Diet is appropriate for all ages. Whether young or old, the Mediterranean Diet can be adopted to fit one’s lifestyle. In fact, children who are introduced to a wide variety of nutritious foods and physical activity early in life are more likely to continue to enjoy and practice healthful habits throughout their lives. See Table 1 for a list of foods common to the Mediterranean Diet.

Benefits of the Mediterranean Diet for Long-term Health

Multiple observational studies conducted in Europe and the United States showed that adherence to the Mediterranean Diet was associated with a reduced risk for various diseases and overall mortality. In fact, the more closely the Mediterranean Diet was followed the lower the incidence of certain diseases, including:

 • Cancer

• Cardiovascular Disease

• Metabolic Syndrome

• Alzheimer’s Disease

• Parkinson’s Disease


Research concerning the Mediterranean Diet continue to support its health benefits. Most recently, researchers conducted a large study in Spain investigating the Mediterranean diet and its relationship to cardiovascular disease. They found that participants who were at high cardiovascular risk and who followed a recommended Mediterranean diet had a 30% reduced risk of having a cardiovascular event relative to those who followed a recommended lowfat diet.


• Legumes are a good source of protein, minerals, fiber, complex carbohydrate, and polyunsaturated fatty acids. Findings suggest that increased consumption of legumes is associated with reduced risk for CHD, obesity, type 2 diabetes, and some cancers.

• Seafood and Olive Oil are both excellent sources of the hearthealthy monounsaturated fatty acids (MUFAs) and low in saturated fat. Research shows that MUFAs increase HDL (good) cholesterol, which acts as an additional protective mechanism against CHD. Olive oil possesses antiinflammatory, antioxidant and anti-clotting properties. Seafood, especially fatty fish such as salmon, tuna, and sardines, are an excellent source of the omega-3 fatty acids EPA and DHA. The health benefits associated with omega-3 fatty acids include reduced risk for heart attack and stroke. For more information on the benefits of omega-3 fatty acids, see fact sheet Omega-3 Fatty Acids


• Keep it simple: Following the diet doesn’t need to include Greek artisan breads, expensive olive oil, or an aged bottle of wine. Many of the foods that are part of the Mediterranean Diet can be found at most grocery stores. Some tips to consider at the grocery store: • Try choosing more fruits and vegetables than other items; • Select breads with whole-grain or whole-wheat as the first ingredient listed on the food label;

 • Try the whole-wheat pasta or brown rice instead of white;

 • Choose extra virgin olive oil when considering oils or fats for cooking;

 • If choosing wine, any bottle of red will do, even lower cost bottles have the same health benefits


Fish options: Fresh fish can often be expensive and hard to get in some areas. Fresh- caught frozen fish may be more available and sometimes less expensive. Canned fish is a good alternative for those on a budget or who don’t have access to fresh or frozen fish. Try canned tuna or salmon. If opting for fresh or frozen fish, there is a variety to choose from and the price ranges vary. When possible, choose fatty fish like salmon or tuna for a good source of omega-3 fatty acids.