You might already know that a Mediterranean diet is linked to better health, but what is it and what are the benefits of eating the Mediterranean way? We answer some common questions about the Mediterranean diet.
Why is the Mediterranean diet good for your heart?
Does 'theMediterranean diet' just mean Italian food?
When we talk about a Mediterranean diet, we are referring to a style of eating followed by people from parts of countries such as Italy but also Spain, France and Greece.
Do you have to be in the Mediterranean to eat the diet?
A typical Mediterranean diet has common elements such as lots of vegetables, fruits, beans, cereals and cereal products, for example wholegrain bread, pasta and brown rice.
It also contains moderate amounts of fish, white meat and some low-fat dairy produce and, in some cases, nuts, as well as smaller amounts of red meat and sweet desserts. Unsaturated fats such as olive oil are used instead of saturated fats such as butter, lard or ghee.
So while, sadly, we can’t all be transported to the Mediterranean, we can all have a taste of it at home, and help look after our hearts.
Do I need to be an expert in pasta, tapas or mezze?
These proportions of different food groups in the Mediterranean diet follow the same balance of food groups recommended in the UK, and anyone can apply them to their own diet. The eatwell plate is a good guide to the proportions of different food groups you should include in your diet.
Can the Mediterranean diet help you live longer?
Research into this style of eating has shown a reduced risk of developing problems such as type 2 diabetes, high blood pressure and raised cholesterol, which are all risk factors for heart disease. Researchers have also found that people who closely follow a Mediterranean diet are more likely to live a longer life and are less likely to become obese.
Does the Mediterranean diet have to include wine?
Wine may feature in the Mediterranean diet, but only in moderation.
Is the Mediterranean diet all about "superfoods"?
There may be certain foods that are found to be more or less important as research continues. For now, it seems that it is the overall diet that is important, rather than individual ‘superfoods’.
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FAQs
A Mediterranean-style diet is based on these foods: • vegetables • fruits • extra virgin olive oil • wholegrain breads and cereals • legumes or beans (e.g. chickpeas, kidney beans or lentils) • nuts and seeds • fish and seafood • onion, garlic and other herbs and spices (e.g. oregano, coriander, cumin etc.)
What is not eaten in a Mediterranean diet? ›
The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.
What is the Mediterranean diet summary? ›
The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.
Are potatoes ok on a Mediterranean diet? ›
You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.
What is a typical Mediterranean breakfast? ›
Common Mediterranean Breakfast Foods
Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.
Is popcorn ok on a Mediterranean diet? ›
This is a common question we are asked, and yes, popcorn is absolutely included on the Mediterranean diet. Popcorn is a whole grain which means it contains more fiber and minerals than refined grains. If you want to include popcorn in your diet, here are a few things to keep in mind: Pay attention to portion sizes.
What is the best bread for the Mediterranean diet? ›
Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet. You will want to avoid bread made from refined grains, such as white bread if you are following this diet.
What is a typical Mediterranean lunch? ›
Lunch on the Mediterranean diet typically includes colorful ingredients — like vegetables and whole grains — that are flavorful and packed with nutrients. You can enjoy meals like falafel sandwiches, quinoa bowls, and tuna salads for lunch while following this diet.
Is peanut butter on the Mediterranean diet? ›
And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?
What to drink on a Mediterranean diet? ›
Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea. One glass of red wine is also permitted in this diet.
What do you eat on the Mediterranean diet? Here are the quick basics of what you should be consuming when following the Mediterranean way of eating: Eat MORE plant-based foods (daily) – Vegetables, whole grains, beans, legumes, herbs, and good extra virgin olive oil. Aim to eat these daily.
This animation was created with input from our Patient Information Panel. A group of patients were involved at every stage, making suggestions and giving feedback to help us make the animation as useful as possible for everyone.