Table of ContentsView AllTable of ContentsHow to Get StartedFoods to EatFoods to LimitTips

Table of ContentsView All

View All

Table of Contents

How to Get Started

Foods to Eat

Foods to Limit

Tips

The Mediterranean diet encourages eating plentiful amounts of vegetables, fruits, whole grains, legumes, fish, nuts, seeds, and olive oil. It recommends low to modest amounts of meat and dairy and very limited amounts of processed foods and sugars.

The Mediterranean diet has been found to have health benefits, such as reducing the risk of conditions like heart disease,type 2 diabetes, certain cancers, and depression. In older adults, it has been linked to a decreased risk of frailty and to better mental and physical function.

The key components of theMediterranean dietare:

Your plate should look like:

When incorporating the Mediterranean diet into your life, you do not have to make big changes to your eating habits all at once. Try replacing one food at a time, moving to the next once you are used to that food.

For example:

Remember that the Mediterranean diet is a lifestyle. Look for good quality, fresh, locally grown, and seasonal foods (try farmers markets). Eat meals communally with family and friends. Make time for physical exercise.

For menu ideas, check out the Canadian Diabetes Association sampleMediterranean diet 7-day menu.

Benefits of the Mediterranean Diet

The benefits of the Mediterranean diet are well-studied. The foods it encourages are rich in antioxidants andanti-inflammatory nutrients.

Ideas for breakfastinclude:

Ideas for lunchinclude:

Ideas for dinnerinclude:

Ideas forsnacksinclude:

Foods to limit with the Mediterranean diet include:

Possible Health Concerns of the Mediterranean Diet

Somepossible disadvantagesof the Mediterranean diet include:

Other Tips for Beginners

If you’re new to the Mediterranean diet, you may find it helpful to:

Summary

The Mediterranean diet emphasizes vegetables, fruits,whole grains, olive oil, and lean meats. It limits red meat, processed foods, and foods high in sugar or saturated fats. This way of eating has been linked to many health benefits, including a lowered risk of conditions such as heart disease, stroke, andtype 2 diabetes.

If you are new to the Mediterranean diet, it may help to start slow, replacing one food at a time. Talk to a healthcare provider before starting the Mediterranean diet to ensure it is right for you.

10 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health.Guide to the Mediterranean diet.Harvard Health.A practical guide to the Mediterranean diet.MedlinePlus.Mediterranean diet.Mentella MC, Scaldaferri F, Ricci C, Gasbarrini A, Miggiano GAD.Cancer and mediterranean diet: a review.Nutrients. 2019;11(9):2059. doi:10.3390/nu11092059HealthLinkBC.Mediterranean diet.Queensland Health.Mediterranean-style diet.Johns Hopkins.Take your diet to the Mediterranean.Dietitians of Canada.The Mediterranean diet: a guide to healthy eating.U.S. Department of Veterans Affairs.Mediterranean diet.Alberta Health Services.Mediterranean style of eating.

10 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health.Guide to the Mediterranean diet.Harvard Health.A practical guide to the Mediterranean diet.MedlinePlus.Mediterranean diet.Mentella MC, Scaldaferri F, Ricci C, Gasbarrini A, Miggiano GAD.Cancer and mediterranean diet: a review.Nutrients. 2019;11(9):2059. doi:10.3390/nu11092059HealthLinkBC.Mediterranean diet.Queensland Health.Mediterranean-style diet.Johns Hopkins.Take your diet to the Mediterranean.Dietitians of Canada.The Mediterranean diet: a guide to healthy eating.U.S. Department of Veterans Affairs.Mediterranean diet.Alberta Health Services.Mediterranean style of eating.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Harvard Health.Guide to the Mediterranean diet.Harvard Health.A practical guide to the Mediterranean diet.MedlinePlus.Mediterranean diet.Mentella MC, Scaldaferri F, Ricci C, Gasbarrini A, Miggiano GAD.Cancer and mediterranean diet: a review.Nutrients. 2019;11(9):2059. doi:10.3390/nu11092059HealthLinkBC.Mediterranean diet.Queensland Health.Mediterranean-style diet.Johns Hopkins.Take your diet to the Mediterranean.Dietitians of Canada.The Mediterranean diet: a guide to healthy eating.U.S. Department of Veterans Affairs.Mediterranean diet.Alberta Health Services.Mediterranean style of eating.

Harvard Health.Guide to the Mediterranean diet.

Harvard Health.A practical guide to the Mediterranean diet.

MedlinePlus.Mediterranean diet.

Mentella MC, Scaldaferri F, Ricci C, Gasbarrini A, Miggiano GAD.Cancer and mediterranean diet: a review.Nutrients. 2019;11(9):2059. doi:10.3390/nu11092059

HealthLinkBC.Mediterranean diet.

Queensland Health.Mediterranean-style diet.

Johns Hopkins.Take your diet to the Mediterranean.

Dietitians of Canada.The Mediterranean diet: a guide to healthy eating.

U.S. Department of Veterans Affairs.Mediterranean diet.

Alberta Health Services.Mediterranean style of eating.

Meet Our Medical Expert Board

Share Feedback

Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit

Was this page helpful?

Thanks for your feedback!

What is your feedback?OtherHelpfulReport an ErrorSubmit

What is your feedback?