Explore the Essentials of the Mediterranean Diet
What is the Mediterranean diet?
It can sometimes feel as though the concept of a ‘healthy diet’ is shifting beneath our feet. What are good fats and bad fats? Should I avoid eating too many carbs? How much protein should I be eating?
You may well have come across the Mediterranean diet as a model of a healthy diet, but what is it exactly? The Mediterranean diet is a set of loose principles that represent the traditional diet and lifestyle of those who live around the Mediterranean, in the countries of Greece, France and Italy, for example.
Discover the Mediterranean Diet Advantage
An insightful look at the Mediterranean diet’s core principles.
Fresh, Whole Foods
Fruits, vegetables, and whole grains form the diet’s foundation.
Heart Health Benefits
Supports cardiovascular wellness through balanced nutrition.
Healthy Fats
Olive oil and nuts provide essential, heart-friendly fats.
Lifestyle Integration
Practical tips for adopting Mediterranean habits daily.
Embracing the Mediterranean Way for Lasting Wellness
Rich, Plant-Based Ingredients
The Mediterranean diet emphasizes fresh fruits, vegetables, nuts, and whole grains, creating nutrient-rich meals that support overall vitality.
Healthy Fats and Olive Oil
Olive oil serves as the primary fat source, providing antioxidants and healthy monounsaturated fats that benefit cardiovascular health.
Balanced Lifestyle Approach
Beyond food choices, the Mediterranean lifestyle encourages physical activity and social eating, fostering a holistic path to well-being.
Mediterranean Diet Essentials
Discover the key principles of the Mediterranean diet, guiding you through its core foods and lifestyle habits for lasting health benefits.
Step One: Embracing Whole Foods
Begin by incorporating fresh fruits, vegetables, whole grains, nuts, and legumes into your daily meals to build a nutritious foundation.
Step Two: Healthy Fats & Proteins
Focus on using olive oil as your primary fat and enjoying moderate portions of fish, poultry, and dairy to support heart health.
Step Three: Lifestyle Integration
Adopt regular physical activity, share meals with loved ones, and savor your food mindfully to complete the Mediterranean way of living.
Explore the Mediterranean Diet
Dive into the principles and benefits of the Mediterranean diet, a lifestyle promoting heart health and longevity.
Core Components
Understand the key foods like fruits, vegetables, whole grains, nuts, and olive oil that define this diet.
Health Benefits
Learn how this diet supports cardiovascular health and lowers chronic disease risks.
Diet Comparison
Compare Mediterranean eating habits with the Western diet to see the differences clearly.
Mediterranean diet recipes
Eating healthy is never a hardship in Mediterranean countries where fresh fruit, vegetables and fish are the order of the day. Combined with healthy fats and pulses, this is a great place to start for a balanced diet.
Lamb and lentil burgers with Greek salad
by Helen Upshall
This recipe is a great one to make with little helpers. Adding lentils to the patties reduces the meat content, while also adding a plant-based protein to dinner.
Each serving provides 603 kcal, 33.2g protein, 52.3g carbohydrate (of which 9g sugars), 27.2g fat (of which 8.7g saturates), 7.8g fibre and 1.86g salt.
Main course
Spaghettini all’assassina
Chickpea salad
Prawn risotto
Quick vegetable pasta
Chickpeas with harissa and yoghurt
Healthy pasta bake
Spinach and ricotta pasta
Warm spiced cauliflower and chickpea salad with pomegranate seeds
Tuna bean salad
Lokanta stew
Chickpea traybake pittas
Avocado salad
Harissa-roasted cauliflower steaks
Roast vegetable hummus with zhoug
Sicilian fish with sweet potato chips
Vegetable risotto
Baked potatoes with Middle Eastern beans and greens
Pasta and bean soup (Pasta e fagioli)
Prawn spaghetti with tomato, basil and chilli
Chicken cacciatore with white bean mash
Healthy minestrone soup
Tuscan beans on sourdough toast
Courgette pasta with spinach balls
Vegetable and halloumi traybake with tzatziki
Pesto cod with crispy potatoes and charred sweetcorn salsa
Lighter lemony pasta and spinach bake
One-pot spinach and ricotta lasagne
Creamy pasta with broccoli, peas and lemon
Roasted red pepper hummus
Healthy baked falafel
Carrot and butter bean bulgur pilaf with feta
Chicken, roasted vegetable and bulgur wheat traybake
Squid, chickpea and chorizo stew
Tomato, chickpea and pasta soup
Italian-style baked eggs with tuna, olives and capers
