What Is the Mediterranean Diet?
The Mediterranean diet includes mostly plant-based foods, like fruits, vegetables, whole grains, beans, and nuts. It also includes healthy fats like olive oil, and encourages moderate amounts of fish, poultry, and dairy. Red meat and sweets are eaten only once in a while.
This way of eating is not about counting calories or cutting out entire food groups. Instead, it is about choosing fresh, simple, and flavorful foods that fuel your body and support long-term health.
What Foods Are in the Mediterranean Diet?
Eat Often
- Vegetables (like tomatoes, spinach, peppers, eggplant)
- Fruits (like oranges, berries, grapes, melons)
- Whole grains (brown rice, oats, whole wheat bread or pasta)
- Beans and legumes (chickpeas, lentils, black beans)
- Nuts and seeds (almonds, walnuts, sunflower seeds)
- Olive oil (main source of fat)
- Herbs and spices (like garlic, basil, oregano)
Eat a Few Times a Week
- Fish and seafood (like salmon, tuna, shrimp)
- Poultry (like chicken or turkey)
- Eggs
- Low-fat cheese and yogurt
Eat Less Often
- Red meat (like beef, pork, lamb)
- Sweets and desserts
- Butter or processed foods
Easy Ways to Get Started
- Swap butter for olive oil when cooking or making salad dressings.
- Add a side salad or roasted veggies to your meals.
- Try a bean-based meal once or twice a week.
- Snack on nuts or fruit instead of chips or cookies.
- Choose fish instead of red meat when planning dinner.
- Flavor with herbs and spices instead of salt or sauces
A Way of Life, Not Just a Diet
The Mediterranean lifestyle also includes being active, spending time with loved ones, and enjoying your meals slowly. It is not just about what’s on your plate—it is about how you eat and live.
This May, celebrate Mediterranean Diet Month by trying a new recipe, cooking with olive oil, or enjoying a colorful veggie-filled meal.
References
Mayer Robinson K, Morgan KK. “The Mediterranean Diet.” WebMD. February 18, 2025. https://www.webmd.com/diet/the-mediterranean-diet.
Mayo Clinic Staff. “Mediterranean diet for heart health.” Mayo Clinic. July 15, 2023. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801.