A nutrition and lifestyle guide to the Mediterranean Diet

What does the Mediterranean Diet consist of? Is it a diet or a lifestyle? Is it just an olive oil and plant-based regime? A breakdown of the pyramid into a brief guide!

You have probably read tons of articles and information about the Mediterranean Diet. I doubt if there is one single human on this earth, interested in health and nutrition, who has not heard about it. On the day this article was written, the search query at the PubMed database brought back a total of 11,341 results of researches and scientific publications from 1961 up to 2024. And the majority of them exalt the Mediterranean diet as one of the most beneficial ones for human health and well-being.

But is it just a diet? A simple nutrition regime? Is it certain that you can reap all the benefits if you just go plant-based and use olive oil as your main fat source?

I will not answer these questions as someone who has been raised in a Greek family and has lived in the Mediterranean basin since birth. Instead, we’ll have a look at the pyramid of the Mediterranean Diet, break it down into its elements and pack all its advice in a brief, useful guide.

The Mediterranean Diet pyramid

The Mediterranean Diet has its own pyramid which was created by a wide range of experts in nutrition, anthropology, sociology, and agriculture, and reflects not only the nutritional but also the social and cultural elements of the Mediterranean lifestyle.

You can download the Mediterranean Diet Pyramid in pdf format at the end of this article.

The Mediterranean Diet Pyramid | offadiet.com — *Source: Fundación Dieta Mediterránea*

It was an initiative of the Mediterranean Diet Foundation (Fundación Dieta Mediterránea) who worked in collaboration with numerous international entities. The pattern of the pyramid remains the same as in every other food pyramid: foods that should sustain the diet lie at the base whereas in the upper levels we find foods that should be eaten in moderate amounts. The pyramid establishes dietary daily, weekly, and occasional guidelines for healthy adults in order to follow a healthy and balanced diet. In case of children, pregnant women and possible health conditions, the food consumption pattern should be adjusted accordingly.

What really makes a difference at the Mediterranean pyramid is the incorporation of qualitative and quantitative guidelines for the selection of foods, as well as a depiction of social and cultural elements of the Mediterranean lifestyle.

The Mediterranean Diet nutrition guide

We can summarize the nutritional guidelines of the pyramid to the following simple rules:

Your everyday diet should be rich in a variety of fresh fruit and vegetables, wholegrain cereal, nuts, and seeds. Dairy products, preferably fermented ones like Greek yogurt and cheese, should also be consumed daily.
Olive oil should be the main source of fat. In general, monounsaturated fats are preferable.
Legumes or pulses, fish, eggs, and poultry should be included in your weekly menus. A bi-weekly consumption is advised.
Red meat should be consumed occasionally and in moderation.
Salt consumption should be limited with the help of herbs, spices, garlic, and onions whose addition can provide extra flavor.
An adequate daily water intake should be guaranteed. Herbal infusions like tea can contribute to the daily liquid intake. Wine can also be consumed occasionally and in moderation (1 glass per day for women and 2 glasses per day for men, as a generic reference).
Prefer natural, seasonal, and local products, with minimal processing.

A nutrition and lifestyle guide to the Mediterranean Diet | offadiet.com

Nutritional value of the Mediterranean diet

If we break down the Mediterranean dietary pattern to the above components, its high nutritional value can be easily identified:

The overall percentage of lipids in the Mediterranean Diet is significantly high – can reach 40% – but it is mostly monounsaturated fatty acids (MUFAs) and particularly oleic acid, which is derived from olive oil, the main dietary lipid. In addition to that the percentage of saturated fats (SFAs) is relatively low due to the low consumption of red meat and the moderate consumption of dairy products. The traditional Mediterranean Diet is also a good source of polyunsaturated fats (PUFAs), like n-3 fatty acids from fish and n-6 fatty acids from nuts and seeds.
Due to the high consumption of vegetables, fruit, legumes and wholegrain cereal, the traditional Mediterranean Diet is a particularly rich source of plant chemicals (phytochemicals), water-soluble vitamins, minerals, antioxidants, and dietary fiber.
The combination of legumes and wholegrain cereals ensures an adequate protein intake of high biological value.
Fermented products like yogurt, cheese, and wine contribute to the gut microbiota and have a beneficial effect on gastrointestinal health.
The use of spices and herbs is another source of antioxidants and helps limit the consumption of salt.
Sugary sweets, candies and pastries are rarely consumed which results in a low consumption of sugar. Fruit is usually used as a dessert instead.

One thing that should be acknowledged is that although there are many common characteristics among the dietary patterns that prevail in the wider Mediterranean region, the macronutrient distribution varies from one area to another. However, studies have shown that the diet that the Mediterranean populations developed many years ago, without any scientific input, appears to meet current dietary recommendations.

The Mediterranean Lifestyle guide

There can be no Mediterranean Diet without the cultural and lifestyle elements. In order to reap all the benefits that the Mediterranean diet has to offer, those elements need to be taken into account. After all, they lie at the base of the pyramid for a reason.

A substantial number of studies have proven that the beneficial health effects of the Mediterranean diet are a result of the synergistic action of all its components, including dietary guidelines, eating behavior, choice and combination of foods, and the general way of life. All these are depicted and emphasized in the pyramid as follows:

Regular physical activity

An essential complement to the diet, important for the maintenance of a healthy weight and for many other health benefits.

Adequate rest

“Siesta”, the midday nap, taken after the main meal of the day, has been a common tradition in the countries surrounding the Mediterranean. In addition, a good night’s sleep is considered important for overall health. A systematic review published this year found a significant association between adherence to the Mediterranean diet and better sleep quality, adequate sleep duration and lower chances of insomnia symptoms.

Conviviality

Gathering around the table with family and/or friends used to be non-negotiable for the Mediterranean people. The modern way of life may have changed that but it still remains the prerequisite for enjoying a meal. Sharing food and socializing while eating strengthens family bonds and the sense of community. At the same time, eating around a table promotes mindful and intuitive eating, which are highly beneficial eating behaviors for our health.

Proper food choices

Foods should be chosen based on the factors of seasonality, biodiversity, tradition, and they should be locally produced and environmentally-friendly. To put it simply, fresh produce that is produced locally and in season is always preferable as it is fresh and has the maximum possible content in nutrients, taste, and flavor. Variety is also important both for human health and the environment as it provides a wider range of nutrients and at the same time it promotes agricultural biodiversity, which has been threatened by modern farming practices and climate change.

Cooking

Another basic component of the Mediterranean lifestyle that ought to be associated both with food choices and socialization. The meal preparation process should also be a means of sharing knowledge, ideas, tastes, traditions, and a way of spending time with loved ones. Foods are chosen in order to be used as ingredients for cooking, which significantly limits the use of packaged and overly-processed foods.

Moderation

Portion sizes should be based on frugality, local habits, and different lifestyles. The modern way of life is much more different than a few decades ago and energy needs should be adapted to the current lifestyle of each individual.

In conclusion…

Lifestyle and cultural characteristics have been underlined as equally important in the Mediterranean way of living ever since the first studies were published that associated it with a good health. Olive oil, bread, wine, and the rest of the foods in the pyramid may be the body of the Mediterranean Diet but the way of living, cooking, eating, and socializing is the soul of this cultural intangible heritage that can undeniably support health and well-being on a global scale.

Download the Mediterranean Diet Pyramid

Source: Fundación Dieta Mediterránea