What is the Mediterranean Diet?

What is the Mediterranean Diet?

The Mediterranean diet is well known for its potential health benefits and delicious culinary offerings. But what exactly is the Mediterranean diet, and how can it contribute to overall health? The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean sea, including France, Spain, Greece and Italy. 

Origins and Foundations

The Mediterranean diet is long rooted in the traditional foods and culinary practices of countries bordering the Mediterranean Sea. It embodies a natural blend of nutritious plant-based foods and rich flavours and cooking methods, favoured by locals to the Mediterranean region. The Mediterranean diet does not restrict the foods you should or shouldn’t be eating and there are no concrete rules for following it.


Focus on Plant-Based Eating

At its core, the Mediterranean diet emphasizes eating plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. These nutrient-dense foods provide essential vitamins, minerals, fibre, and antioxidants, which play a vital role in promoting overall health and improving nutrition


Key Components of the Mediterranean Diet 

The Mediterranean Diet encourage the inclusion of wholesome, minimally processed foods while discouraging the intake of processed foods, including refined grains, added sugars, and trans fats. 

  • Emphasis on fruits, vegetables, whole grains, legumes, nuts, and seeds
  • Moderate consumption of eggs, cheese, and yoghurt
  • Regular intake of fish and seafood, with limited consumption of red meat
  • Occasional consumption of red wine in small servings with meals
  • Flavoring foods with herbs and spices instead of salt
  • Sharing meals with others, fostering social connections and mindful eating practices


Health Benefits and Research Findings

Research suggests that populations living by the Mediterranean diet have a lower risk of various lifestyle diseases and chronic conditions, such as heart attacks, stroke, and type 2 diabetes. The abundance of diverse plant-based foods and heart-healthy fats, such as olive oil, may contribute to these health outcomes. It is also thought that incorporating the principles of the Mediterranean diet into daily life, such as embracing simple, high-quality ingredients, and prioritising communal eating, free from distractions like screens, contributes to both physical and emotional well-being.



The Mediterranean diet offers a holistic approach to nutrition and lifestyle, emphasising nutrient-rich plant-based foods and social connections through shared meals. It is thought that following the principles of the Mediterranean diet may lead to long-term health benefits, including reduced risk of chronic diseases and improved overall quality of life. 


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