What is the Mediterranean diet?
The Mediterranean diet is a way of eating that is similar to the cuisine of countries along the Mediterranean Sea. There is no single definition of the diet, but you will eat mostly plant based foods. A study published in the New England Journal of Medicine has shown the Mediterranean diet to reduce the risk of heart attack, stroke, and death related to heart problems by 30%. The diet can be used as a long term diet pattern to promote health, control blood sugar and prevent chronic disease.
You will eat mostly plant-based foods like fruits and vegetables, potatoes, whole-grains, beans, nuts, seeds and extra virgin olive oil. Meals are planned around these foods. The diet also includes moderate amounts of lean poultry, fish, seafood, dairy and eggs. You should avoid fried foods, sweets, red meats and white flour products.
The following information will clarify details about the Mediterranean diet, such as which foods to pick and how much of each food to eat. You will also find how to include these foods into your diet.
Limit to lean cuts, such as
tenderloin, sirloin and flank steak
1 to 2 glasses per day(1 glass = 3.5 ounces.)
Limit to one serving per day for women and two servings per day for men.
Last reviewed by a Cleveland Clinic medical professional on 09/19/2019.
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