Mediterranean-style eating isn't a strict diet. It's a relaxed, enjoyable way of eating built around fresh, simple foods, and it's widely linked with good heart health and overall wellbeing.
The basics
- Plenty of vegetables and fruit at every meal.
- Whole grains such as whole-grain bread, bulgur and brown rice.
- Healthy fats from olive oil, nuts and seeds.
- Beans, lentils and fish as regular protein sources.
- Herbs and spices for flavor instead of extra salt.
Share meals with others when you can. Enjoying food together is part of the tradition.
Easy first steps
Cook with olive oil, add a colorful salad to lunch and dinner, swap one meat meal a week for beans or fish and snack on nuts or fruit.
Keep it simple
Focus on fresh ingredients and simple cooking. Small, steady changes are easier to keep up and still make a difference.
This article is for general education only. Please seek personalized advice for specific dietary or medical needs.