The Mediterranean diet emphasizes a diverse array of nutrient-rich foods that promote health and well-being. At its core, this eating pattern revolves around plant-based foods, with fruits and vegetables forming the foundation of most meals. Whole grains, legumes, nuts, and seeds are also staples, providing essential fiber and plant-based protein.
Extra virgin olive oil is the primary source of healthy fats, used generously in cooking and as a condiment. Fish and seafood are consumed regularly, offering omega-three fatty acids and lean protein. Poultry, eggs, and dairy products like Greek yogurt and cheese are enjoyed in moderation.
The diet includes a wide variety of herbs and spices, which add flavor without excess sodium. Red meat is limited to occasional consumption, while processed foods and added sugars are minimized.
Importantly, the Mediterranean diet is not just about food choices but also about lifestyle. It encourages enjoying meals with others and savoring the flavors of fresh, seasonal ingredients. This approach to eating is both satisfying and sustainable, making it easy to adopt as a long-term dietary pattern.
