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

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