Our Easy Guide to the Mediterranean Diet

The Diet & Its Health Benefits

The Mediterranean diet is an eating plan based on the traditional cuisine of countries bordering the Mediterranean Sea, namely Greece and Italy, during the 1960s. This particular diet is very heart-healthy and is known to help with weight loss and preventing chronic disease.

Creating healthy eating habits can be intimidating, but don’t feel pressured! There are no strict rules- adjust your habits to your own personal preferences while being conscious of what you’re putting into your body.

What to Eat

For this diet, you should be eating lots of fresh fruits and vegetables. Other core elements of the diet include whole grains, legumes, seeds, nuts and olive oil.

Fish, poultry, beans and dairy products such as cheese or yogurt can be eaten on a more moderate basis, for example a few times a week.

There should be a very limited intake of red meat and sugary or highly processed foods. Try to avoid foods with high amounts of added sugars, refined grains or oils, and trans fats.

So what can you eat? There is no exact recipe for what makes a Mediterranean diet because of the variation between different countries and cultures. However, generally speaking, you should be consuming lots of broccoli, kale, tomatoes, spinach, carrots, cucumbers, etc. For fruits, go for apples, bananas, pears, strawberries, oranges, grapes, and so on.

Below, we’ve offered some more options for foods that can be purchased on our website to get you started on your Mediterranean adventure. Look online for delicious recipes to get your mouth watering and creativity flowing!

Healthy Fats

Yes, some fats are good for you in moderation! Switching out your cooking oils for coconut or extra virgin olive oil is an easy way to get those healthy fats. Avocado is another one of our favorites, and a common ingredient in Mediterranean dishes.

Nuts & Seeds

These make great add-ons to dishes! Sprinkle them on salads, yogurt, oatmeal, or anything else you’d like to add protein to. They also make great snacks on their own for when you want to munch on something.


Legumes are great because of their versatility. For a fresh lunch, mix them with some vegetables and olive oil for a chilled healthy salad. For colder days, cook them into soups or chilis, and even add some spice if you like that extra bite.

Whole Grains

Replacing normal grains with whole grains is an easy fix that goes a long way. You can still enjoy your pasta, rice, and other carbs, just swap them out for the whole grain version and add in some fresh veggies for a healthier meal that will still fill you up.

Herbs & Spices

What is food without flavor? The thought of eating so many vegetables may sounds like a recipe for blandness, but you can use natural herbs and spices to transform your dishes. If you have a green thumb, you can even buy your own fresh basil, mint, or rosemary plants.