What is the Mediterranean Diet?
It is a lifestyle!
The Mediterranean diet, often referred to as the Mediterranean lifestyle, is a way of eating and living that was typical in Mediterranean countries during the 1950s and 1960s, especially in places like Italy, Spain, Portugal, Croatia, and Greece, where people lived longer and faced fewer health issues related to their diets. It was shaped by factors like climate, poverty, and challenges, rather than just human wisdom. This way of life includes specific eating patterns, using local seasonal ingredients, following traditions, participating in group activities, incorporating physical exercise, getting enough rest, and approaching meals with care.
Since the 1960s, increasing evidence has shown the Mediterranean Diet's protective effects against cardiovascular disease, metabolic syndrome, diabetes mellitus, certain neurodegenerative disorders, and cancer, among other health benefits.
The heart of the Mediterranean nutritional model is enjoying all foods without exclusion, with moderation and balance, and preferably in the company of family and friends. For Italians, this isn't just a way of eating; it's part of their cultural heritage and is regarded as one of the best eating styles globally.
Thanks to the groundbreaking work of Ancel Keys, the Mediterranean diet caught global attention. They became the original blueprint for dietary guidelines, not only in the United States but also in various other countries. The delightful flavors and strong appeal of the Mediterranean diet have been proven to encourage healthier eating habits in the United States. This has led to an increase in the consumption of fresh vegetables, fruits, grains, and olive oil since the early twentieth century. Additionally, the influx of significant immigrant populations from Greece, Italy, and Spain to the United States played a key role in popularizing the Mediterranean diet in the country.
Currently, the Healthy Mediterranean-Style Dietary Pattern is integrated into the 2020–2025 version of the Dietary Guidelines for Americans (page 19) following the trajectory of previous editions. This pattern is a variation of the healthy US-style dietary pattern, which reflects the types and quantities of foods commonly consumed by Americans. In contrast, the Mediterranean-style pattern emphasizes nutrient-dense forms and appropriate portions.
The Mediterranean Diet is recognized as an Intangible Cultural Heritage of Humanity by UNESCO
The Mediterranean Diet voted again for the seventh time as "The Best Overall Diet"!
HEALTH & MEDICINE The Harvard Gazette
“The best thing about the Mediterranean diet? It doesn’t taste like a diet.”
Q&A with Professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, Walter Willet
The Mediterranean Diet: A Guide to Healthy Eating
The Mediterranean diet, a traditional dietary pattern, emphasizes fresh, whole foods for a healthy lifestyle. It's rich in fruits, vegetables, whole grains, and healthy fats, offering numerous health benefits.
Fruits and vegetables: Abundant consumption of fruits and vegetables is crucial. These provide essential vitamins, minerals, fiber, and antioxidants, which may help protect against cardiovascular diseases and certain cancers. Aim for daily intake.
Grains: Whole grains, including bread, pasta, rice, and other cereals, are a key part of the Mediterranean diet. They provide energy and fiber, with whole grains offering more nutrients. Enjoy these daily.
Herbs and Spices: Fresh herbs and spices enhance flavor and reduce the need for salt. Mediterranean cuisine is known for its delicious, low-sodium dishes. Use oregano, basil, thyme, parsley, sage, and rosemary liberally.
Olive Oil: Olive oil is the primary source of added fat in the Mediterranean diet. It's rich in healthy monounsaturated fats, vitamin E, and beta-carotene, supporting heart health.
Dairy: Enjoy low-fat dairy products in moderation. Yogurt and other fermented dairy products provide beneficial probiotics for gut health.
Beverages: drink plenty of water and consider moderate wine consumption with meals (if culturally appropriate).
Meat: Limit red, cured, and processed meats. Choose lean white meat and consider legumes instead.
Eggs, Fish, and Seafood: enjoy eggs, fish, and seafood regularly. Fatty fish, like salmon, are rich in omega-3 fatty acids, which are beneficial for heart health. Eggs are a nutritious source of protein and other essential nutrients.
Sweets: enjoy sweets sparingly. Fresh fruit makes an excellent dessert.
Local and Seasonal Foods: Prioritize minimally processed, fresh, and locally sourced foods, especially when in season, for optimal flavor and nutrition.
“In the Mediterranean Diet, it seems that the total dietary pattern, rather than individual components, confers the most beneficial effects.” as cited in the conclusion section of this research
What are the health benefits of the Mediterranean Diet?
Discover multiple reasons why you should consider adopting this way of healthy eating
The Mediterranean diet contains in fruits, vegetables, and olive oil a variety of bioactive nutrients, including antioxidants, fiber, vitamins, minerals, polyphenols, monounsaturated fats, and omega-3 polyunsaturated fats. Read more
Dietary antioxidants protect cells and tissues from oxidation and prevent or delay the development of several diseases. Read more
Greater adherence to the Mediterranean diet is associated with elevated TAC levels and low oxidized LDL cholesterol concentrations, which have a beneficial effect on the cardiovascular system. Read more
Ancel Keys defined the Mediterranean diet as being low in saturated fat and high in vegetable oils, as observed in Greece and southern Italy during the 1960s. After 25 years of follow-up in the Seven Countries Study, this dietary pattern was associated with a lower risk of coronary heart disease (CHD) compared to northern European countries and the United States.
More studies, research, data, and findings acknowledged by scientific and humanitarian international organizations reveal that the Mediterranean diet gives greater benefits and health outcomes when combined with other lifestyle aspects. More studies are being conducted to unravel the enigma of the Mediterranean people's good health.
To learn more about the benefits of the Mediterranean Diet discovered by the scientific world, click on the buttons below. Visit our Blog section to stay current on the latest scientific researches
The New Modern Mediterranean Diet Food Pyramid
Everything is in moderation! Is this the secret of longevity?
The Mediterranean Diet Food Pyramid visually guides you on how often to enjoy various food groups. It provides daily, weekly, and occasional dietary recommendations for a balanced and healthy eating pattern, generally for adults aged 18 to 65. The classic Mediterranean diet has been updated to the New Modern Mediterranean Diet for a global impact, emphasizing local ingredients and respecting diverse cultural, social, and economic contexts.
Is eating the Mediterranean Diet expensive?
A healthy lifestyle can cost less!
Find out exactly how much money you can save by switching to a Mediterranean diet from a Western one. The Mediterranean diet relies on less processed, more accessible, and affordable whole foods when preparing meals. There is a long-term financial benefit to adopting a Mediterranean diet.
According to our year-long studies and testing in 2021 and 2022, and the current studies of 2023, following the Mediterranean diet is not expensive, and its cost is substantially lower than a Western diet. The cost of buying the ingredients at your local grocery store is between $8 and $10 US per day per person in the United States and Euros 5-8 in Europe for 3 meals and 2 snacks.
Low-income rural residents of Italy were nourishing themselves with this incredibly cheap diet in the Mediterranean region's olive-growing regions in the 1950s and early 1960s after World War II. Watch a documentary in Italian about an early food study of the inhabitants of the town with no cardiovascular disease
Comparison chart between Western American Diet and Mediterranean Diet food cost
Source: USDA
What’s the Best Way to Start the Mediterranean Diet?
Take your next step with one of three paths. Each offers something different—choose the approach that fits your goals and your lifestyle.
1. Do It Yourself (DIY)
Pros: It’s completely free.
Cons: Doing it alone can feel overwhelming. Common challenges include:
- Random internet recipes often taste mediocre or aren’t truly Mediterranean.
- Cooking without a structure becomes tiring and time-consuming.
- Complex or unclear instructions lead to frustration.
- Lack of support makes it easy to lose motivation.
- Meals can become expensive, inconsistent, and difficult to maintain long-term.
When this happens, the healthy change you wanted turns into another source of stress.
2. Shop Around
Pros: You’re free to explore many different voices and resources.
Cons: There’s too much information—and not all of it is reliable.
- Videos, books, home cooks, and “experts” claiming to know the secret to longevity.
- Many rely on old family recipes or misunderstand the authentic Mediterranean Diet.
- Creating a real meal plan requires understanding local research, experience, and professional culinary skill.
- Not every dietician can cook, and not every cook understands the science.
Just like you wouldn’t visit a doctor without credentials—choose wisely.
3. Choose Us
Pros: Rooted in the original Mediterranean Diet, studied in Italy since the 1950s.
Cons: Requires 60–90 days of commitment to build lasting habits—but it pays off for life.
Why We’re Different:
- Authentic Mediterranean recipes from original Italian research
- International dishes rebalanced to fit the Mediterranean Diet Pyramid
- Weekly meal plans with simple grocery-store ingredients
- Recipes developed through professional restaurant experience
- Clear instructions, photos, and videos for easy cooking
Warning: Be cautious with social media trends. Learn to spot trustworthy sources to make smart, healthy choices.
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