Mediterranean Diet 101


Mediterranean Diet

In the 1960s, the people of Italy, Greece, Spain, southern France and Portugal seemed to know about something the rest of the world didn’t: that consuming a diet high in healthy fats, Omega-3 fatty acids, fruits, vegetables and nuts could add years to a person’s life.

Their meal pattern has been the subject of numerous studies that have ultimately found eating that way can lead to weight loss, as well as combat heart disease and stroke, and avoid Type 2 diabetes and premature death.

It’s called the Mediterranean Diet.

And it’s just the thing for us to reconnect, rebuild our relationships and find a healthy, happy lifestyle around food as we venture out of staying at home and back to more of the things that matter most.

What is the Mediterranean Diet?


What is the Mediterranean Diet

The Mediterranean Diet is built on a foundation of eating wholesome, healthy foods and avoiding things like sugar and refined fats and oils.

Below is a look at some of the staples of the Mediterranean Diet, as well as how a shopping list and a few meal ideas to get you started.

Mediterranean Diet Foods


Mediterranean Food To Eat
Fruits & veggies

Seeds & nuts



Whole grains


Fish & seafood

Herbs & spices

Extra-virgin olive oil




Red Meat
Refined grains (white rice, white bread, white pasta, white flour, etc.)

Processed snacks (popcorn, granola bars, chips, etc.)

Foods with added sugar (cookies, ice cream, etc.)

Trans fats (margarine, coffee creamer, fast food, etc.)

Refined oils (Canola oil, cottonseed oil, soybean oil, etc.)

Processed meats (hot dogs, lunch meat, etc.)

Mediterranean Diet Beverages


Mediterranean drinks

Red wine (about 1 glass per day)



Sports drinks

Fruit juice

Sugary beverages

Mediterranean Diet: Sample One-Week Shopping List


Mediterranean Shopping List


Download and Print Shopping List


Sample 5-Day Menu


Mediterranean Menu


Download and Print Menu


Mediterranean Diet: Bottom Line


Mediterranean Diet Bottom Line

In general, your diet should be rich in seafood, vegetables, nuts and whole grains, and avoid highly-processed foods.

The Mediterranean Diet is a way to shake up what you’re normally eating and go for healthy, wholesome foods that will leave you feeling satisfied and energized.

Do you know of a tasty, Mediterranean Diet meal? Share the recipe in the comments below!

Author: Caitlin H

Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.



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