By Akshara
January 16, 2026
The Mediterranean diet is a traditional eating pattern based on the food habits of countries surrounding the Mediterranean Sea, particularly Greece, southern Italy, and Spain. Rather than focusing on strict restrictions or calorie targets, it emphasises food quality, variety, and long-term sustainability. Its strength lies in prioritising whole foods, healthy fats, and balanced meals while encouraging mindful eating and social connection around food.
Daily meals centre around vegetables, fruits, legumes, whole grains, nuts, and seeds rather than refined or packaged products.
Extra virgin olive oil replaces butter and refined oils, providing monounsaturated fats associated with cardiovascular benefits.
Vegetables and legumes are eaten in larger portions, while meat is treated as a supporting ingredient rather than the centre of the plate.
Fish is eaten more frequently than red meat, supplying omega-3 fatty acids important for heart and brain health.
Shared meals, slower eating, seasonal ingredients, and regular physical activity are considered integral to the diet’s benefits.