The healthiest diet in the world? In fact, there is no professional ranking in which the Mediterranean diet would not be in the top 3. And no wonder – because research shows that this way of eating has a great effect on cardiovascular health, cancer prevention, and even… mental health! Learn the principles of the Mediterranean diet and see what a sample menu can look like.
The Mediterranean diet – what exactly is it?
Most of us associate this word with hot holidays in southern Europe – and this is a good clue, because the group of Mediterranean countries includes, m.in, Greece, Italy, Spain, France, Croatia, Malta, Turkey, as well as Tunisia, Egypt and Morocco located on the Asian and African shores of the Mediterranean Sea.
It is from this region that the famous Mediterranean diet originates, considered by many to be the healthiest way of eating.
Anyway – as evidenced by its top positions in the ranking of the best diets published annually by U.S. News – in the years 2018-2024, the Mediterranean diet took first place in it: year after year, without any break.
Okay: but what is the Mediterranean diet?
It is worth remembering one thing: when we talk about the Mediterranean diet as a model of healthy eating, we are talking about the traditional diet of this region, and not about the modern way of eating of Italians, Spaniards or French, who have been affected by globalization and the culture of fast and easily available processed food.
The real Mediterranean diet dates back to ancient times – when the ancient Greeks and Romans composed their menu from locally produced products (olive oil, wine, bread), fruit and vegetables growing in the Mediterranean region, mushrooms, legumes, sheep’s cheese (sheep breeding was one of the basic pillars of agriculture in this region), as well as fish and seafood (popular due to its seaside location).
The diet of the ancient Greeks and Romans also included nuts and herbs, while meat was more of an addition to the menu than its basis.
Over time, the traditional Mediterranean diet was subjected to Muslim influences (and with them, products such as almonds, pomegranates, oranges, eggplants, spinach and spices gained popularity in the diet of the inhabitants of the Mediterranean basin).
We should also not forget about the discovery of America by Christopher Columbus and the related import of vegetables and fruits, which have permanently entered the canon of the Mediterranean diet (we are talking about tomatoes, peppers, corn and beans).
The food pyramid on the Mediterranean diet
An important tip on the correct use of the Mediterranean diet is given to us by a pyramid dedicated to it, namely: the Mediterranean Diet Pyramid.
This pyramid differs from standard food pyramids (for example, from the old Polish food pyramid developed by the Food and Nutrition Institute) – and perfectly reflects the culinary traditions of the Mediterranean basin. Vegetables, fruits, olive oil and cereal products have been separated from seeds, nuts, olives, onions, garlic and spices (nuts and co. are at a higher level here – i.e. they are slightly less important in the diet than vegetables, fruits, olive oil and cereal products).
The differences also apply to protein products, because on this pyramid their hierarchy is as follows: dairy products > fish, poultry, eggs and legumes > red meat.
The purpose of this pyramid is to better adapt the principles of the Mediterranean diet to modern realities and to put emphasis on those products that are more accessible (and usually also cheaper) – this is how it can be understood, for example, to replace the places of cheaper dairy products and more expensive fish in its “hierarchy”.
Products recommended for the Mediterranean diet
You already know what the pyramid of the Mediterranean diet looks like and what the overall structure of this healthy diet should look like. Now it’s time to look a little deeper and focus on products that fit perfectly into the rules of the traditional Mediterranean diet.
List of recommended products:
- vegetables – as diverse as possible, the diet cannot be missing, for example, green leafy vegetables (e.g. spinach, kale, arugula, lamb’s lettuce), which provide the power of folate, vitamin C, iron, calcium and magnesium, tomatoes that are a source of anti-cancer lycopene, or orange-yellow vegetables that enrich the diet with beta-carotene (we are talking about carrots, pumpkins or peppers, for example). Other vegetables associated with the traditional Mediterranean diet include: artichokes, broccoli, Brussels sprouts, aubergines, zucchini, beets, cabbage, celery, chicory, cucumbers, dandelion, fennel, leek, lettuce, nettle, okra, peas, radish, red mustard, onions, purslane, potatoes, sweet potatoes, turnips, rutabagas, as well as… fungi
- fruit – once again, the most important thing is diversity – mainly when it comes to… However, it is worth paying special attention to blue-pink-purple and red berries rich in antioxidant anthocyanins (e.g. raspberries, strawberries, blackberries, blueberries), red grapes (a source of anti-cancer resveratrol and a traditional Mediterranean product), as well as orange fruits rich in beta-carotene (apricots, peaches, mangoes, melon, oranges). If we want to enrich our diet with “traditional” Mediterranean fruits, it is also worth betting on avocados, grapefruits, cherries, apples, pears, tangerines, dates, figs, pomegranates and nectarines,
- legumes: broad beans, beans, chickpeas, peas, lentils,
- olive oil, preferably high-quality extra virgin olive oil,
- wholegrain cereal products based on wheat, rye, barley, oats (bread, pasta), oatmeal, buckwheat, bulgur, couscous, rice, polenta based on flour or corn porridge,
- seeds, seeds and nuts: in the traditional Mediterranean diet you can find, for example, almonds, hazelnuts, cashews, pine nuts, sesame, pistachios and walnuts,
- fish and seafood – especially sea fish such as salmon, mackerel, sardines, flounder, sea bass, tuna, as well as: crabs, shrimps, octopus, mussels, oysters, squid, lobsters,
- herbs and spices – in the culinary tradition of Mediterranean countries, an important role is played by, m.in, basil, oregano, thyme, marjoram, parsley, rosemary, mint, sumac, tarragon, anise, lavender, cloves, cumin, chili, bay leaf, fennel, garlic, pepper, savory and zatar,
- cheeses and yoghurts, especially with a reduced fat content; we can enrich the diet with local, Polish products such as natural yogurt, kefir or buttermilk, but if we want to focus on the culinary traditions of the Mediterranean region, the perfect ones will be, for example: Greek yogurt, feta, halloumi, brie, parmesan cheese, goat cheese, ricotta, as well as sheep’s cheeses, e.g. manchego or pecorino
- chicken eggs and quail eggs,
- lean poultry meat – chicken and turkey.
From time to time, red wine may also be included in the Mediterranean diet – but it is important not to drink it too often, because alcohol has a negative impact on health related to, for example, an increased risk of many types of cancer.