The Mediterranean diet is a diet inspired by the eating habits of Spain, Italy and Greece in the 1960s.
The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of non-fish meat products. Olive oil has been studied as a potential health factor for reducing all-cause mortality and the risk of chronic diseases.
Ration
Alcohol Moderate consumption
Bread Whole grain flour is preferred
Cereals
Eggs
Fish
Fruit
Meat and poultry Poultry and lean meats are allowed
Milk Low fat dairy products are allowed
Mushrooms
Nuts
Oil and butter
Sauces Limited
Soft drinks Unsweetened drinks allowed
Sweets Only low-fat sweets are allowed
Vegetables
Examples of dishes