The Mediterranean Diet: What Is It and How to Follow It

Over the years, the Mediterranean diet has been praised for its health benefits. Extensive studies have shown that adopting this way of eating can help protect the heart, lose and maintain a healthy weight, keep your brain healthy and sharp, protect against certain types of cancer and can even potentially help you live a longer life.

It was found through Dan Buettner’s studies of the Blue Zones - the five zones in the world in which people live long lives, that Ikaria (Greece) and Sardinia (Italy) are places in which people seem to thrive. They appear to be healthier, happier and have a high number of centenarians compared to other countries.

While there is a lot of information out there saying that all countries in the Mediterranean region follow an authentic Mediterranean diet, this isn’t completely accurate. An authentic Mediterranean diet is followed only in certain areas of the Mediterranean. Research suggests that Greece and Southern Italy were the original sources of the diet, with the Cretan diet being the purest form. Consisting mostly of wild greens, vegetables, beans, fruits, bread, plenty of olive oil, and homemade wine.

Numerous studies have been done over the years, consistently showing that a simple Mediterranean diet is a healthy and balanced way to eat. Not only does it benefit your health and taste good, but it’s also very good for environmental sustainability.

The Basics of the Mediterranean Diet

Food is mainly from plants
The majority of the Mediterranean diet is based on the consumption of plant-based foods - most coming from vegetables and beans. Fruits, nuts and seeds are also consumed in small amounts. Vegetable dishes and salads are often the focus of a meal with meat consumed less frequently.
Food is seasonal and sourced locally
Highly processed packages foods aren’t generally consumed. Bread is consumed but it isn’t filled with all the additives and preservatives that we see in many loaves of bread these days. The diet is rich in wholegrains.
Meals are simple
The majority of meals are prepared at home using simple, quality, locally sourced ingredients. Many Mediterranean meals don’t include a long list of ingredients, but rather focus on a handful of fresh ingredients, prepared simply.
Extra virgin olive oil is the main source of fat
Butter and margarine aren’t consumed much in an authentic Mediterranean diet. Neither is canola or vegetable oils. Olive oil is the main source of fat - used to drizzle over salads and stirred through bean and vegetable casseroles. Olive oil is the cornerstone of the Mediterranean diet.
Dairy is consumed in small amounts most days
Many vegetable dishes are accompanied by cheese. Dairy is the main protein consumed and is regular/full fat rather than low fat. Cheeses made from goat or sheep’s milk being consumed mostly. In Sardinia, goat’s milk is consumed for its nutritional benefits. Yoghurt is also enjoyed.
Meat is minimal (especially red meat)
Red meat, pork and chicken are consumed about once a week. Vegetables are the main course and meat is often reserved for holidays or celebrations.
Fish is consumed in moderation
Local small fish like sardines, anchovies and salmon are eaten about two times per week. The high omega-3 fatty acid content makes these fish a healthy part of the diet. Fish doesn’t always need to be bought fresh, it can be canned, but those in spring water or olive oil are favoured.
Fresh fruit is the main source of dessert
Desserts containing sugar and saturated fat are often reserved for special occasions and holidays. Local fresh and seasonal fruit are the typical forms of dessert or snack. Citrus being consumed often as a source of antioxidants. Local honey is of the best quality and enjoyed drizzled over yoghurt or spread on bread.
Beverages are mainly water, coffee, herbal teas and wine
Water is the most consumed beverage. Herbal teas made with chamomile, rosemary, oregano, thyme, sage and linden are consumed for their health benefits. Wine is enjoyed in moderate portions, accommodated with food and often in the company of others.

The key part of the Mediterranean diet is that it focuses on simple whole foods. But there are other important elements that contribute to the health and longevity of people living in these regions.

The Mediterranean Lifestyle

Food is celebrated
The Mediterranean diet is more than just foods consumed. It’s a way of eating that contributes greatly to overall wellbeing. Conviviality, meaning to eat and drink in good company, is a key part of the Mediterranean diet. Traditionally, lunch, where the family gathered, was a daily event. Time was taken to pause from daily tasks to gather and enjoy food with good friends and family. Times have changed a little now, with many people working in offices, but there is still a strong emphasis on gathering to enjoy food.
There is a strong sense of community
Buying locally means that people talk to one another. Connecting daily by talking with neighbours or to a friend on the phone helps to build strong connections and contributes to happiness and wellbeing. There is a genuine concern for the welfare of others. It’s common that the elderly will live with families and are appreciated for their knowledge and skills.
Physical activity is built into everyday activity
Walking often, gardening, taking the stairs and parking a little further from buildings and supermarkets means that physical activity is a part of everyday life. Rather than thinking of exercise as being an intense one-hour session at the gym to stay fit and healthy, it’s a way of living that priorities small continuous daily movement to keep the body moving.
It embraces a slower pace
The Mediterranean lifestyle is all about taking time to pause. Rather than cramming every moment of the day with activity, it welcomes quiet moments throughout the day to slow down and relax. Traditionally, naps were taken after enjoying a big lunch before returning to work for the afternoon. Many stores would close down during this time so that families could go home and enjoy time together. Times have changed a little now, but this slowing down to rest the body and mind is still valued and practised on weekends and holidays.
There is a sense of purpose
When we have a sense of purpose - a reason for being, it helps us feel fulfilled. Having a purpose can be anything from taking care of a family to the career you have, tending to a garden or volunteering for a local charity. Much of our fulfilment in life comes from feeling useful and helping others. Connecting with our purpose/s can help us feel happy.
Lunch is the largest meal of the day
Traditionally, lunch was the largest meal of the day. Breakfast is light and dinner smaller also. Snacking isn’t too common as eating too much between meals can affect digestion and appetite. The healthy fats in the Mediterranean diet help to keep you fuller for longer.
Connecting with nature
Ikaria, Sardinia and Crete are surrounded by sea. The fresh air and ocean encourage people to get outside of their homes to enjoy the sunshine. Children are encouraged to venture outdoors to visit friends or get involved with outdoor activities.

Following the Mediterranean Way of Life

For many of us, it’s not always easy to do exactly as the authentic Mediterranean diet suggests. Going home to eat our lunch with family is a little hard to do when children are at school and we work away from the home.

We do however have weekends which provide the perfect opportunity to create time in our day to gather and linger over a meal. A lot of this lifestyle is about mindset and allowing ourselves to move at a slower pace from time to time.

If we were to summarise the Mediterranean diet - it’s to eat quality food, mostly from nature and prepared simply. Make time to gather with loved ones and build quality connections. Move often throughout the day and spend time in nature when you can. Be kind to others and welcome others into your life. And take time to connect with what feels meaningful.