4 Elements Of A Mediterranean Diet

One of the best and most long-lasting diets in the world is a Mediterranean diet. The Mediterranean diet is more than just a diet though; it reflects a culture and way of life for the people of Italy, Greece, and Spain, the main countries that the Mediterranean diet is based off of. The core elements of a Mediterranean diet include plant-based foods, seafood, healthy oils, and quality carbohydrates.

Plant-Based Foods

The Mediterranean region has the perfect climate to grow and enjoy fresh fruits, vegetables and herbs throughout the year. This creates a diet that is based and built around eating and enjoy tasty plant-based foods, with entire meals centered around vegetables and herbs instead of meat, and desserts that center around enjoying fresh and tasty fruit.

It's not just about increasing the servings of fruits and vegetables that you eat that makes a diet Mediterranean, it is about building meals around fruits and vegetables, and turning to more natural desserts, like fresh fruit or crumbles, when you need a sweet finish to your meal.


All of the countries where the Mediterranean diet is based off of are very close to the ocean, and this is reflected in the emphasis on seafood found within the diet. Seafood provides your body with omega-3 fatty acids, which are good for the heart and for the brain. Instead of centering meals around red meat, in the Mediterranean diet, fish is consumed at least three times a week, with vegetable based foods taking center stage on the other days and red meat plays a much smaller role in the Mediterranean diet.

Healthy Oils

When cooking food, the Mediterranean approach uses a variety of healthy oils. The Mediterranean region produces some of the best olive oils in the region, but the use of healthy oils doesn't stop with olive oil. Sunflower oil and avocado oil are two additional oils you'll see used in Mediterranean cooking, which understands the benefits of good fats in a diet.

Quality Carbohydrates

Finally, the Mediterranean diet is all about appreciating high quality carbohydrates. Complex carbohydrates, such as oats, couscous, bread and yes, even pasta, are good for your body, especially when they are prepared fresh. The key to quality carbohydrates in the Mediterranean diet is portion control, where quality carbohydrates are always served alongside fruits and vegetables.

If you want to enjoy the Mediterranean diet and cuisine without doing any cooking, head on over to your local Mediterranean restraint for some high-quality, healthy and tasty cuisine. For more information, contact companies like Maura's Mediterranean Cuisine.