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The Mediterranean diet

When it comes to eating for health, flavour, and longevity — few approaches rival the Mediterranean diet. More than just a meal plan, it’s a lifestyle inspired by the traditional eating habits of countries bordering the Mediterranean Sea like Greece, Italy, and Spain.

And the good news? It’s not restrictive, it’s delicious — and it’s something we can all enjoy.

What is the Mediterranean diet?

It’s about celebrating fresh, whole foods and balanced eating.

It includes:

- Vegetables, fruits, and leafy greens
- Whole grains and legumes like lentils, chickpeas, and beans
- Healthy fats from olive oil, nuts, and seeds
Lean proteins, especially fish, seafood, eggs, and modest amounts of dairy
Herbs and spices to add additional flavour instead of salt
- Occasional indulgences such as wine and sweet treats can be enjoyed slowly and mindfully

This way of eating celebrates simple ingredients, seasonal produce, and social mealtimes. It’s not about cutting out food groups — it’s about bringing balance, flavour, and enjoyment back to your plate.

Key benefits

Whole food focus – By encouraging fresh ingredients and reducing processed foods, it naturally supports overall health
- High in fibre – Thanks to all the plants, pulses and whole grains, it’s great for digestion and gut health — and helps keep you fuller for longer.
- Reduces disease risk – Studies link the Mediterranean diet to a lower risk of chronic diseases such as heart disease, type 2 diabetes etc.
Supports weight management – It’s nutrient-dense and satisfying, helping to avoid mindless snacking or overeating
- Sustainable & seasonal– It focuses on local, plant-based ingredients and lower carbon impact proteins like fish and legumes, it’s good for both people and the planet.

Top tips: How to eat more Mediterranean style

- Build your plate around plants Make vegetables, grains, and pulses the stars of your meals, not just the sides.
- Choose whole grains– Swap white rice or pasta for bulgur, farro, quinoa, or brown rice — for more fibre and nutrients.
- Use olive oil instead of butter– Drizzle extra virgin olive oil on roasted veg, salads, and even toast.
- Enjoy simple salads– Combine tomatoes, cucumber, olives, red onion and feta, finished with olive oil and oregano — it’s fresh, quick and flavourful.
- Season with herbs & spices– Lemon, basil, garlic, parsley, thyme and paprika can transform any dish — without the need for added salt.
- Limit processed meats & sweets– Think of them as occasional treats, not daily staples.
- Slow down and share meals– Mediterranean eating is social. Eating together and eating slowly helps digestion and supports a positive food relationship.

A way of eating you can stick to?

The Mediterranean diet isn’t a fad — it’s a flexible, feel-good approach that supports long-term wellbeing without overcomplicating what’s on your plate. In a busy world where food can feel rushed or restrictive, this may help us return to joyful eating — rich in colour, flavour, and nourishment. It’s a win-win!