What is the Mediterranean Diet? How to Follow the Mediterranean Diet?

The Mediterranean diet, which encourages a healthy and balanced diet, is a nutritional model whose roots are based on the traditional culinary habits of the Mediterranean region. This diet, inspired by the food culture of countries bordering the Mediterranean such as Greece, Italy, Spain and Türkiye, prioritizes natural and nutritious foods. Healthy fat and fiber sources such as fruits, vegetables, whole grains, olive oil, fish and nuts are the cornerstones of this diet. It is known worldwide for its protective effects on heart health, longevity and preventive properties against chronic diseases.

What is the Mediterranean Diet?

It is a diet model that embraces a healthy lifestyle, based on the traditional eating habits of countries bordering the Mediterranean. The basis of this diet is natural and nutritious foods such as fresh fruits and vegetables, whole grains, legumes, nuts, olive oil, fish and small amounts of dairy products. While the Mediterranean diet supports heart health with its high content of healthy fats and fiber, it also contributes to weight control with its low saturated fat and sugar content. Especially the fact that olive oil is the main source of fat increases the antioxidant properties of the diet. This diet is a lifestyle that includes not only nutrition but also social life and physical activity. Mediterranean diet offers a culture that strengthens social ties by emphasizing the importance of spending time with family and friends at the table. It also stands out as an environmentally friendly diet with sustainability principles such as portion control and consumption of seasonal products.

How to Follow the Mediterranean Diet?

The Mediterranean diet is implemented by adopting a diet based on fresh, natural and nutritious foods. In order to implement this nutrition program correctly, it is important to understand the basic elements of the diet and integrate them into your daily life. The Mediterranean diet recommends consuming food groups in a certain balance and prioritizing healthy fat sources. In addition, it encourages staying away from processed foods and preparing meals in a simple but delicious way.

To start the Mediterranean diet, you should first base your meal plans on natural and fresh ingredients. Seasonal vegetables and fruits should constitute the majority of your plate, and complex carbohydrates such as whole grains and legumes should also be included in daily consumption. Fish, chicken, eggs and a limited amount of red meat should be preferred as protein sources. Olive oil should be used as vegetable oil. Additionally, nuts and seeds offer a healthy alternative for snacks. Milk and dairy products should be consumed in small amounts and processed products should be avoided as much as possible. This eating pattern focuses on how you eat as well as food preferences. The most important element of the diet is sharing meals and strengthening social bonds. Eating slowly, enjoying meals, and not overdoing them are the basic principles of this diet. In addition, physical activity is an important part of this lifestyle. Daily walks, light exercises and an active lifestyle make the Mediterranean diet more effective.

Mediterranean Diet List

It recommends consuming various food groups daily, weekly and monthly, based on a balanced diet. Diet; It includes essential foods such as fresh fruits and vegetables, whole grains, legumes, healthy fats, fish and dairy products. Limit consumption of processed foods, sugar and red meat. The nutrition plan includes natural and nutritious foods at every meal. Attention is also paid to portion control to support a healthy lifestyle. The Mediterranean diet list encourages the use of seasonal products, prioritizing sustainability. He recommends preparing meals in a simple but delicious way. The foods you should consume daily while following the diet are as follows:

• Vegetables and Fruits: Fresh vegetables and fruits should be consumed at every meal. For example, you can have a handful of strawberries for breakfast, a salad prepared with olive oil for lunch, and steamed vegetables for dinner.
• Whole Grains: Healthy carbohydrate sources such as whole wheat bread, bulgur, quinoa and oats should be included in every meal. You can consume oatmeal for breakfast and whole grain pasta for lunch.
• Olive oil: The main daily fat source should be olive oil. It can be used in salads, meals and by drizzling it on bread.
• Nuts and Seeds: A handful of walnuts, almonds or hazelnuts can be consumed as snacks. Chia seeds or flax seeds can be added to yogurt or salads.

Foods that should be consumed weekly can be listed as follows:

• Fish and Seafood: Fish, especially fish rich in omega-3 fatty acids such as salmon, mackerel and sardine, should be consumed at least 2-3 times a week. It is recommended to cook it by grilling, baking or steaming.
• Legumes: Legumes such as chickpeas, lentils and beans should be included 2-3 times a week. These foods, rich in protein and fiber, can be prepared as a main course or soup.
• Milk and Dairy Products: Dairy products such as yoghurt, cheese and milk should be consumed in moderate amounts. It can generally be preferred for breakfast or snacks.
• Egg: Eggs can be consumed 2-4 times a week. It can be prepared as a boiled egg or vegetable omelette for breakfast.

The list of foods that should be consumed monthly and in a limited manner is as follows:

• Red meat: Red meat consumption should be limited to a few times a month. It should preferably be oil-free and grilled or oven-baked.
• Desserts: Fruit-based light desserts should be preferred instead of sugary and processed desserts. For example, yoghurt dessert or baked fruits sweetened with honey or molasses can be consumed.

What Should Be Considered When Applying a Mediterranean Diet?

When applying this diet, certain rules and principles must be followed. When it is not implemented correctly, the benefits of the diet are not seen enough. The basic principle of the diet is to consume fresh, natural and unprocessed foods. It is also important to pay attention to portion control, increase physical activity, and make meals a social experience. A balanced inclusion of each food group in the diet ensures that the nutrients the body needs are met.

Who Can Follow the Mediterranean Diet?

It can be applied by anyone who wants to adopt a healthy lifestyle and is looking for a balanced, natural and nutritious approach to their diet. This diet, which supports heart health, helps reduce the risk of chronic diseases and facilitates weight control, offers a suitable option for adults, the elderly and young individuals. The flexible and sustainable structure of the diet allows it to be easily adapted to different lifestyles and nutritional preferences.

Who is the Mediterranean Diet Not Suitable for?

Some elements of this diet may not be suitable, especially for those with certain health problems or special dietary needs. High-fat components of the diet, such as olive oil, nuts and fish, may pose a problem for some diseases. For example, those with pancreatitis or gallbladder disease need to watch out for high fat in the diet.

How Long Should the Mediterranean Diet Be Followed?

The Mediterranean diet does not have to be limited to a certain period of time. This program should be implemented as a long-term lifestyle change. The main purpose of the diet is to improve the quality of life by making healthy and balanced eating habits permanent. When the Mediterranean diet is followed for a certain period of time and stopped, it may not be possible for the health benefits obtained to be fully sustainable. Therefore, it is recommended to constantly follow the diet within the framework of a healthy lifestyle.

Harms of Mediterranean Diet

You should remember that foods such as olive oil, nuts and fish, which are the basic components of the diet, contain high fat. Therefore, if the diet is implemented without proper portion control, it may lead to weight gain due to excessive calorie intake. In addition, although the carbohydrate content of the diet comes from whole grains and legumes, this is a point to be considered for diabetic patients or individuals with low carbohydrate tolerance. For this reason, it would be best to consult a dietitian before following the diet.