The Mediterranean Diet enjoyed by people living in the Mediterranean region including Cyprus, Croatia, Spain, Greece, Italy, Portugal and Morocco was named an "Intangible Cultural Heritage of Humanity" by UNESCO in 2013.

Not only a way of eating, "the Mediterranean diet emphasizes values of hospitality, neighbourliness, intercultural dialogue and creativity, and a way of life guided by respect for diversity. It plays a vital role in cultural spaces, festivals and celebrations, bringing together people of all ages, conditions and social classes."

You might think you need to visit Spain, Italy or Greece to enjoy the Mediterranean Diet. If you love to travel, by all means, visit these places. They are special! But, know that you can enjoy the benefits of the Mediterranean Diet wherever you live!

What do you eat on the Mediterranean Diet?
In the Mediterranean region, people eat predominantly whole, unprocessed plant-based foods and healthy fats.

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Rather than being a strict diet, the Mediterranean diet is more of an eating pattern.

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Here are some ways to get started:

Eat more fruits and vegetables. Fruits and vegetables are a big part of the Mediterranean diet and can be eaten at most meals. They are low in calories and high in fiber and water, so you can eat a lot of them. ‍

Use olive oil. Olive oil is the basis of the Mediterranean diet and contains monounsaturated fats and polyphenols.

Eat whole grains. Whole grains are high in fiber and nutrients, and can help you feel full longer. You can include whole grains in your diet in the form of whole-grain bread, pasta, rice, and cereals.

Add legumes. Legumes are a good source of protein and are affordable and easily available. They also have a long shelf life, so you can buy them once and store them for months.

Add nuts and seeds. These are packed with nutrients and healthy fats.

Use herbs and spices. Herbs and spices can add flavor to your meals without adding more salt or sugar. They are also provide antioxidants

Eat more seafood. Fish is a main source of protein in the Mediterranean diet and is high in omega-3s.

Limit processed foods. The Mediterranean diet doesn't regularly include highly-processed foods. When possible, choose foods with whole-food ingredients. ‍

Drink water. Swap sugar-sweetened beverages with water. ‍

Be active. Engage in regular physical activity.

It's not just about what you eat! It's also how you live!
The Mediterranean Diet emphasizes an active, social lifestyle, where people take the time to prepare and enjoy healthy food together.

For example, in Spain, a country well known for it's Mediterranean diet and healthy lifestyle, you'll see people of all ages staying active by walking everywhere. At mealtimes, people gather, eat together, and relax. Eating lots of fruits and vegetables and enjoying an active and social life contribute to the longevity of the Spanish people. 

In your own kitchen and home.
No matter where you live, you can bring the principles of the Mediterranean Diet into your life.

1. Be physically active
2. Prioritize your relationships and social life Plan and eat meals with others.
3. Follow the Mediterranean Diet food pyramid above and eat more whole, plant based foods and healthy fats.

Need healthy eating resources? Check out my list of curated recipes, my healthy eating tip sheet, and my meal planning template here.

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