Mediterranean diet components

Main food components of the Mediterranean diet


The components that make up the Mediterranean diet are:

  • Abundant presence of plant foods: At least 5 portions of fruit and vegetables a day should be taken. They are the main component of the diet.

  • At each meal, the main course will be cereals or legumes. They can also be served with bread.

  • Legumes should be taken at least twice a week, due to the benefits of plant proteins, soluble fiber and minerals they contain.

  • Olive oil as fat: Olive oil is the main fat condiment used in Mediterranean cuisine, and you can also add nuts to the diet (Musician dessert, a handful of nuts for a snack, etc..).

  • Dairy: milk and its derivatives will be skimmed, as dairy fat contains cholesterol.

  • Fish as the main source of animal protein. Take blue and white fish, alternating their use during the week. The fish can be fresh or salted, like cod

  • Meat has to be less present in the diet and we should consume: chicken, rabbit or turkey. Pork, beef and mutton has to be used less frequently.

  • Eggs should be taken in moderation because they contain cholesterol (up to 4 a week)

  • Mediterranean Lifestyle: It is named so a physically active lifestyle that includes walking at least 1 hour a day.

*Related articles:

Benefits of olive oil

Food sources in the Mediterranean diet

Mediterranean diet for your heart and arteries

Mediterranean diet for diabetes

Importance of cereals in the Mediterranean diet

Importance of vegetables in the Mediterranean diet

Food list of the Mediterranean diet

Mediterranean diet history

punto rojo More information on Mediterranean diet.

This article was endorsed by Elisenda Carballido - Dietitian nutritionist. Postgraduate in Phytotherapy and master in Nutrition and Metabolism.
Written by Editorial Botanical-online team in charge of content writing

22 April, 2019

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