The Mediterranean diet

The Mediterranean diet is considered one of the healthiest diets in the world. It is based on the traditional eating habits of people from the Mediterranean region (Greece, Italy, Spain, southern France), and is known for its positive impact on health, longevity and well-being.

✅ FEATURES OF THE MEDITERRANEAN DIET

• The basis is whole plant foods, healthy fats and fresh foods.
• A lot of olive oil, fish, legumes, vegetables, fruits and nuts are used.
• Little red meat, dairy products and sugar.
• The rhythm of eating is calm, in company, with an emphasis on enjoying food.
• It emphasizes fresh, seasonal and local ingredients.

Typical foods:

• 🥦 Vegetables (tomatoes, zucchini, peppers, kale)
• 🍇 Fruits (figs, grapes, citrus fruits)
• 🐟 Fish (sardines, mackerel, tuna)
• 🫒 Olive oil (cold pressed)
• 🌰 Nuts and seeds
• 🍞 Whole grains (spelt, oats, rye)
• 🧄 Herbs and spices (garlic, oregano, basil)

💪 BENEFITS OF THE MEDITERRANEAN DIET

🫀 Cardiovascular health

• Lowers blood pressure, cholesterol and inflammation.
• Reduces the risk of cardiovascular disease and stroke.

🧠 Brain protection

• Reduces the risk of dementia and Alzheimer’s disease.
• Supports cognitive abilities and memory.

⚖️ Weight management

• Helps maintain a healthy weight without counting calories.
• Increases the feeling of satiety due to fiber and healthy fats.

 🩸 Prevention of type 2 diabetes

• Stabilizes blood sugar and improves insulin sensitivity

 🧬 Anti-aging and anti-inflammatory

• Full of antioxidants that slow down cell aging.
• Beneficial for joints and the immune system.

✨ Healthy skin and hair

• Olive oil and omega-3 from fish contribute to elastic skin and shiny hair.

🍽️ USE IN PRACTICE – HOW TO START?

🔹 What you eat more of:

• Vegetables at every meal
• Fruit as a dessert or snack
• Fish 2–3x a week
• Olive oil as the main fat
• Whole grains (couscous, bulgur, oats)
• Legumes (lentils, chickpeas, beans)

🔹 What you limit:

• Red meat (max. 1x a week)
• Sugar and sugary drinks
• Processed products (sausages, fried foods)
• Butter, margarine
• Milk and dairy products in smaller quantities

🔹 What you add:

• Exercise (walks, garden, dancing)
• Enjoy meals slowly, in company
• Enough sleep and stress reduction

📝 SUMMARY

Category              Content

Type of diet         Wholesome, plant-based

Main sources       Vegetables, fruits, fish, olive oil, grains

Key benefits        Heart health, weight, longevity, brain

Suitable for         All ages, long lasting, no calorie counting