Mediterranean Diet
A plant-forward pattern inspired by cuisines around the Mediterranean Sea.
What Is It?
The Mediterranean diet reflects the traditional eating patterns of countries bordering the Mediterranean Sea, particularly Greece, Italy, and Spain. It emphasizes whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, spices, and olive oil. Fish and seafood are consumed regularly, while poultry, eggs, and dairy are eaten in moderation.
How It Works
Build meals around vegetables, fruit, legumes, whole grains, nuts, and olive oil. Fish can appear regularly and red meat less often. There is no requirement to drink wine, and portions can be adjusted to individual needs.
Potential upsides
- Strong evidence for cardiovascular health
- Emphasizes fiber-rich plant foods
- Flexible across many cuisines
- Can be sustained without strict food rules
+ Common foods
- •Olive oil (primary cooking fat)
- •Vegetables (tomatoes, peppers, eggplant, leafy greens)
- •Fruits (figs, grapes, citrus, pomegranates)
- •Whole grains (whole wheat, barley, farro)
- •Legumes (chickpeas, lentils, white beans)
- •Fish and seafood (2-3 times per week)
- •Nuts and seeds
- •Herbs and spices
− Typically limited or excluded
- •Processed meats
- •Refined grains (white bread, white pasta)
- •Added sugars and sugary drinks
- •Highly processed foods
- •Large amounts of saturated fat
- •Trans fats
Sample day
An illustration, not a personal meal plan.
EVIDENCE What the research says
In the PREDIMED trial, Mediterranean-style eating supplemented with olive oil or nuts was associated with fewer major cardiovascular events than a low-fat control diet among people at high cardiovascular risk. The trial does not mean every version of this pattern produces the same result for every person.
Read the evidence