Exclusive Mediterranean diet recipes | Good Food

What is a Mediterranean diet?

The Mediterranean diet is inspired by the eating habits of countries like Spain, Greece, Italy and France, and is primarily plant-based, built around seasonal fruit and veg, beans, legumes and whole grains, with fish and poultry providing most of the animal protein with limited quantities of dairy products. Low to moderate amounts of alcohol, typically red wine, also feature. Healthy fats are key to its benefits, especially olive oil, along with polyunsaturated fats from unsalted nuts, seeds and oily fish. Modern versions tend to include more red meat and some processed foods, but the diet’s focus remains the same: plant-based with the addition of healthy fats.

How does the Mediterranean diet work?

Ongoing research may eventually highlight certain foods as especially beneficial, but for now it’s the overall pattern, rather than any single ‘superfood’, that seems to make the Mediterranean diet so healthy — adding olive oil to an otherwise processed diet is unlikely to make much difference on its own. Instead, it’s about shifting your whole approach: eating a little less meat, more fish, more fruit and veg, and choosing healthy fats wherever you can. Community matters too, with meals built around shared conversation with family and friends.

What foods to eat on a Mediterranean diet

There are no strict ‘rules’, but foods commonly found in a Mediterranean-style diet include:

• Olive oil, especially extra virgin oil
• Unsalted nuts and seeds including walnuts, almonds and pine nuts
• Oily varieties of fish such as sardines and mackerel
• Seafood such as prawns, squid and mussels
• Poultry
• Chickpeas, lentils, peas and beans
• Wholegrain wheat, rice, oats and pasta
• Fruit including avocado, tomatoes, pomegranate and berries
• Greek yogurt
• Eggs
• Green leafy vegetables as well as courgettes
• Starchy vegetables like sweet potatoes and sweetcorn
• Herbs such as basil, oregano, dill and rosemary

This collection was designed by our health editor and head of food, and while it doesn’t strictly adhere to what might traditionally be considered “Mediterranean” cuisine, it follows the diet’s core eating principles and features key ingredients. Learn more about the Mediterranean diet including health benefits, what foods to avoid, as well as tips and tricks from a registered nutritionist on how to get started.