Main Characteristics of the Mediterranean Diet:
  • Consume several fruits and vegetables portions daily
  • Buy locally grown, non-processed foods
  • Eat whole grain foods
  • Consume more olive oil, it is the main source of fat in the Mediterranean Diet
  • Snack on nuts and seeds
  • Eat fish at least once a week, and limit consumption of red meat
  • Drink red wine in moderation – (reduces blood clots & contains antioxidants)
  • Limit dairy products, they tend to be high in saturated fat
  • Stay away from processed hydrogenated foods like margarine, pastries, ice cream, fast food…

The main objective is to stay away from saturated fat, processed food, and eat the proper amount of foods containing antioxidants, fiber, vitamins, minerals, protein, and healthy fats. People in the Mediterranean consume foods low in cholesterol, and take in unsaturated and omega fats. Limit intake of fast food and engage in physical activity on a regular basis to maintain a healthy weight and well-being.


Southern Europeans experience less heart disease, stomach and lung cancers, strokes, high blood pressure, diabetes, and obesity than other Western nations. This lower rate of chronic disease has been attributed to diet.”

- International Conference on Nutrition (ICN)