What is the Mediterranean diet?

The Mediterranean Diet is modeled after the eating styles of adults living in certain regions bordering the Mediterranean Sea, where rates of chronic disease are among the lowest in the world.¹ The traditional Mediterranean diet is characterized by a high intake of olive oil, fruit, nuts, vegetables, and whole grains; a moderate intake of fish and poultry; a low intake of dairy products, red meat, processed meats, and sweets; and wine in moderation, consumed with meals.

It's more than a diet — it's a lifestyle

Following the Mediterranean diet includes a focus on these factors:

Plenty of exercise
Mostly plant-based meals
Limiting red meat consumption, instead of focusing on increasing fish intake
Moderate healthy fats, particularly olive oil and nuts/seeds
Use of herbs and spices instead of salt to flavor food
Drinking wine in moderation

Practical tips to make your diet more Mediterranean

Increase your day to day activity in simple ways, such as taking the stairs, standing/ walking during phone calls, and planning physical outings
Substitute beans for meat, snack on nuts instead of chips, and try having Greek yogurt with nuts or fruit for dessert
Swap butter and refined seed oils for olive oil in cooking, use hummus, tahini, nut butter or mashed avocado on a sandwich/ wrap, instead of mayonnaise or cheese
Make meat your side and vegetables your main course such as adding meat into a stir fry; use canned and water-packed tuna or salmon for a quick and easy way to increase fish intake
Enjoy a 5 oz. glass of red wine with dinner, if you don’t drink, there is no need to start. Having a glass of concord grape juice provides you with similar health benefits.