Mediterranean diet

Mediterranean diet

The Mediterranean diet is a pattern of eating inspired by foods traditionally consumed in countries around the Mediterranean Sea. It emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds as the foundation of meals. Olive oil is the primary fat used, replacing butter and other saturated fats, and fish and seafood are eaten often while red meat and sweets are limited. Dairy is included in moderate amounts, usually as yogurt and cheese, and wine may be enjoyed in small quantities with meals by those who choose. This approach is less about strict rules and more about long-term habits that favor plant-based, nutrient-dense foods and healthy fats. Countless studies link it to lower risk of heart disease, stroke, certain cancers, type 2 diabetes, and cognitive decline, which is why health professionals often recommend it. The diet is high in fiber, antioxidants, and anti-inflammatory nutrients that support overall health, weight management, and steady energy. Because it emphasizes whole foods and limits processed items, many people find it easier to maintain and more satisfying than restrictive diets. Practical ways to follow it include cooking with olive oil, eating fish a couple times a week, filling half your plate with vegetables, and choosing whole grains over refined ones. Beyond food choices, its flexible, flavor-first approach and social focus around meals make it sustainable for many people long term.