Health Benefits of the Mediterranean Diet

© 2020 Tulia

1 min read

We’ve all heard of it. The “Mediterranean diet. But what exactly is it?

The Mediterranean diet is based on eating habits of people who surround theMediterranean Sea, in countries like Greece, Lebanon, Israel, Italy, and Spain. 

At its core, the Mediterranean diet encourages fresh, whole, seasonal foods that focus heavily on plant-based food options, healthy oils (olive oil), moderate amounts of fish and poultry, and minimal dairy and red/processed meats. The health benefits from these patterns of eating are supported by significant numbers of studies and scientific reports. It has been shown that the Mediterranean diet can help guide weight loss efforts, help prevent heart disease, diabetes, and premature death.

The main principles of the Mediterranean diet are broken down below. And be sure to check out ourRecipes Section for hundreds of delicious Mediterranean recipes!

The Basics



Be sure to eat plenty of…

  • Vegetables
  • Fruits
  • Nuts
  • Seeds
  • Legumes
  • Whole Grains
  • Herbs
  • Spices
  • Fish
  • Seafood
  • Olive Oil

Eat moderately...

  • Poultry
  • Eggs
  • Cheese
  • Yogurt

Try to only eat rarely…

  • Red meat

Avoid completely...

  • Added sugar
  • Soda, candies, ice cream, table sugar
  • Refined grains
  • Trans fats 
  • Refined oils
  • Processed meat
  • Highly processed foods


And no matter what you’re eating, always remember to drink plenty of water!

Don't forget to also include healthy snacks! Everything between meals matters too. On our site you'll find some perfect Mediterranean snacks that incorporate all the principles of the Mediterranean diet; simplicity, only 3-4 ingredients, and absolutely delicious. 

Be sure to check out for tons of amazing Mediterranean recipes to share with your friends and family!

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