Mediterranean Diet Benefits and Guidelines

Share this Article

The Mediterranean diet, a healthy eating pattern commonly found among those living along the coast of the Mediterranean Sea, is one of the most well-studied dietary patterns worldwide and has been associated with a wide range of health benefits.¹ The Mediterranean Diet is not a rigid meal plan but rather a flexible, healthy dietary pattern with shared characteristics inspired by the traditional flavors and eating habits of regions bordering the Mediterranean Sea, including 21 countries spanning from Spain and Portugal, across France, Italy, Greece, Turkey, to the Middle East.^2,3 The Mediterranean way of life is a holistic approach that emphasizes mindful living through balanced eating, regular physical activity, proper rest and sleep, fulfilling experiences, and strong social connections, including sharing meals with family and friends.^4,5

Benefits of the Mediterranean Diet

Strong and consistent evidence shows that the Mediterranean Diet promotes overall well-being and helps reduce the risk of chronic diseases.³ The Mediterranean Diet has been shown to be associated with reductions in blood pressure, blood glucose, and blood lipid levels.^1,6,7,8 Therefore, greater adherence to the Mediterranean-style Diet has been linked to a lower risk of cardiovascular disease, Type 2 diabetes, overall cancer incidence, neurodegenerative diseases (including dementia and Alzheimer’s disease), and reduced all-cause mortality.^1,3,6 Additionally, the diet is rich in antioxidants and anti-inflammatory compounds that influence key pathways linked to disease development.^6,7,8

Getting Started with the Mediterranean Diet

The Mediterranean region includes many countries. The dietary pattern highlights ingredients, food practices, and cooking methods common to these areas, emphasizing the consumption of the following foods as daily staples, weekly choices, or occasional items:

Fruits and vegetables (in a wide variety)
Whole grains
Legumes (beans, lentils, and peas), nuts, and seeds
Herbs and spices
Olive oil (preferably cold-pressed, extra virgin olive oil)
Fish and seafood
Poultry, eggs, cheese, and yogurt
Meats and sweets
Water
Red wine

While wine, particularly red wine, is consumed as part of the Mediterranean Diet, it is done so in moderate amounts, and only with meals.⁹ Dairy products are also consumed in moderate amounts, mostly as fermented products in the form of yogurt and small amounts of local cheese, except for cream or milk in coffee or for infants. Eggs are consumed in moderate amounts. Poultry is consumed in moderate amounts, while red meat is consumed with low frequency. All food is minimally processed, and there is a low intake of saturated fat and sweets (i.e., sugar- and honey-sweetened foods and drinks).^3,4,7,10,11

Models to Guide Us

Given the regional diversity of foods and customs along the Mediterranean Sea, there is no single set of rules; however, scientific research and public health institutions have developed structured models to guide healthy eating within this framework. The Mediterranean Diet Foundation Pyramid^10,12 and the National Centre for Disease Prevention and Control (CCM) Mediterranean Diet Circular Model^12,13 offer evidence-based recommendations for food choices and serving frequencies, supporting a lifestyle associated with improved overall health and well-being.

Serving Sizes in Each Food Category

Serving sizes help standardize portions, making it easier to plan meals and meet nutritional goals without overeating or under-consuming certain foods. The number of servings you should eat are individualized, based on your age, height, weight, and activity level. Below is a breakdown of what constitutes a serving for some common foods within food groups, along with suggestions from aforementioned models pertaining to foods and servings to eat at every main meal, daily, and weekly.

Food Groups	Description	Frequency	Servings
Vegetables	Variety of colors and textures; cooked or raw	Every Main Meal	2 servings or more
Fruits	Variety of colors and textures; cooked or raw	Every Main Meal	1-2 servings
Cereals	Preferably whole grain (e.g., wheat, rice, corn, oats, barley, rye)	Every Main Meal	1-2 servings
Olive oil	Primary source of fat for cooking, replacing butter, margarine, and other animal fats	Every Main Meal	1-2 servings
Nuts, seeds, olives		Daily	1-2 servings
Herbs, spices, garlic, onions	Less added salt; variety of flavors	Daily	No amount specified
Dairy products	Preferably with low content of fat	Daily	2 servings
Fish, seafood		Weekly	2 servings or more
Legumes	Beans, lentils, and peas	Weekly	2 servings or more
White meats		Weekly	2 servings
Eggs		Weekly	2 – 4 servings
Potatoes		Weekly	3 servings or less
Red meats		Weekly	Less than 2 servings
Processed meats		Weekly	1 serving or less
Sweets		Weekly	2 servings or less^12,13

Vegetables

The following examples count as 1 cup from the vegetable food group:

1  cup raw or cooked vegetables
2  cups raw or 1 cup cooked leafy greens
1  cup 100% vegetable juice¹⁵

Fruits

The following examples count as 1 cup from the fruit food group:

1 cup raw, frozen, or cooked/canned fruit
½ cup dried fruit
1 cup 100% fruit juice¹⁶

Cereals/Grains

The following count as 1 ounce from the cereals/grain food group:

1 slice bread
1 ounce ready-to-eat cereal
½ cup cooked rice, pasta, or cereal¹⁷

Dairy

The following count as 1 cup from the dairy food group:

1 cup dairy milk or yogurt
1 cup lactose-free dairy milk or yogurt
1 cup fortified soy milk or yogurt
1 ½ ounces hard cheese¹⁸

Protein foods

The following count as 1 ounce-equivalent from the protein food group:

1 ounce seafood, lean meat**, or poultry
1 egg
1 Tablespoon peanut butter
¼ cup cooked beans, peas, or lentils
½ ounce unsalted nuts or seeds¹⁹

**Lean meat choices include the following:

Beef (roasts/steaks): round, loin, sirloin, chuck arm
Pork (roasts/chops): tenderloin, center loin, ham
Lamb (roasts/chops): leg, loin, fore shank
Poultry (chicken/turkey) light and dark meat without skin²⁰

Fats

A serving of extra virgin olive oil is typically 1 Tablespoon. It should be the primary source of fat for cooking, replacing butter, margarine, and other animal fats.

Food…and More

The Mediterranean Diet is characterized not only by specific foods, but also by how they are selected and prepared, and by a healthful lifestyle shared with family and community.

Some of the other components of the Mediterranean Diet include the following:

Selecting seasonal and local fruits and vegetables.
Focusing on high fiber intake daily.
Using aromatic herbs and spices to season foods, rather than salt.
Consuming good fats – primarily mono-unsaturated fats and poly-unsaturated fats (including omega-3 and omega-6).
Frequent consumption of fermented foods (e.g., pickled vegetables, yogurt and other fermented milk products).
Sociability emphasizing cooking as an important activity that can be relaxing, fun, and shared with family, friends, and loved ones. Sharing food around the table is also a strong aspect of social support and provides a sense of community.
Participating in regular, moderate physical activity (at least 30 minutes a day). Walking, taking the stairs, and doing housework are incorporated as easy ways to get exercise throughout the day.
Practicing leisure activities outside and preferably with others to strengthen the sense of community.
Emphasis on resting as a part of a healthy, balanced life.^12,13

Embracing the Mediterranean Diet means adopting more than just a way of eating–it’s a path to a healthier, more connected lifestyle. Rooted in tradition and supported by decades of scientific research, this dietary pattern emphasizes fresh, seasonal foods, healthy fats, and a strong sense of community. Its benefits extend beyond disease prevention to support long-term wellness through balanced nutrition, regular physical activity, and meaningful social interactions. Whether gradually or wholeheartedly adopted, embracing the principles of the Mediterranean Diet can lead to lasting, meaningful improvements in quality of life.

References

Guasch-Ferré M, Willett WC. The Mediterranean diet and health: a comprehensive overview. J Intern Med. 2021 Sep;290(3):549-566. doi: 10.1111/joim.13333.
Mendelson SD. Mediterranean diet. Mediterranean Diet – an overview | ScienceDirect Topics. Accessed April 28, 2025. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/mediterranean-diet.
Minihane AM, Murphy KJ. The health benefits and practical considerations for the adoption of a Mediterranean-style dietary pattern. British Journal of Nutrition. 2022;128(7):1201-1205. doi:10.1017/S0007114522002471.
Dieticians of Canada & The Global Resource for Nutrition Practice. The Mediterranean Diet: A guide to healthy eating, 2017. Accessed April 27, 2025. Mediterranean-Diet-Toolkit-A-Guide-to-Healthy-Eating-(handout).pdf.
Mediterranean diet background – oldways – cultural food traditions. OLDWAYS. June 30, 2024. Accessed May 22, 2025. https://oldwayspt.org/for-professionals/heritage-diet-background/mediterranean-diet-background/.
Kaufman-Shriqui V, Navarro DA, Salem HA, Boaz M. Mediterranean diet and Health – A Narrative Review. Functional Foods in Health and Disease. 2022; 12(9):479-487. DOI: 10.31989/ffhd.v12i8.9.
Tosti V, Bertozzi B, Fontana L. Health benefits of the Mediterranean diet: Metabolic and Molecular Mechanisms. The Journals of Gerontology: Series A. 2017;73(3):318-326. doi:10.1093/gerona/glx227.
Finicelli M, Di Salle A, Galderisi U, Peluso G. The Mediterranean Diet: An Update of the Clinical Trials. Nutrients. 2022; 14(14):2956. https://doi.org/10.3390/nu14142956.
American Society for Nutrition. Living the mediterranean lifestyle. American Society for Nutrition. May 13, 2019. Accessed May 22, 2025. https://nutrition.org/living-mediterranean-lifestyle/.
Davis C, Bryan J, Hodgson J, Murphy K. Definition of the Mediterranean Diet; a Literature Review. Nutrients. 2015 Nov 5;7(11):9139-53. doi: 10.3390/nu7115459.
Wang JS, Liu WJ, Lee CL. Associations of Adherence to the DASH Diet and the Mediterranean Diet With All-Cause Mortality in Subjects With Various Glucose Regulation States. Front Nutr. 2022 Jan 27;9:828792. doi: 10.3389/fnut.2022.828792.
Bach-Faig A, Berry EM, Lairon D, Reguant J, Trichopoulou A, Dernini S, Medina FX, Battino M, Belahsen R, Miranda G, Serra-Majem L; Mediterranean Diet Foundation Expert Group. Mediterranean diet pyramid today. Science and cultural updates. Public Health Nutr. 2011;14(12A):2274–84. 22166184.
Pezzana A, Tolomeo M, Pistone E, Guidi S. CCM project-central action 2019 of the ministry of health (general secretary), Models of Healthy and Sustainable Diets Starting from Traditional Diets, Italian Ministry of Health [Internet]. Rome: Ministry of Health; 2021 [cited 2023 June 20]. Available from: https://www.salute.gov.it/imgs/C_17_pagineAree_4968_12_file.pdf.
Tolomeo M, De Carli L, Guidi S, et al. The Mediterranean Diet: From the pyramid to the circular model. Mediterranean Journal of Nutrition and Metabolism. 2023;16(4):257-270. doi:10.3233/MNM-230014.
U.S. Department of Agriculture. MyPlate.gov | Vegetable Group – One of the Five Food Groups. Accessed May 22, 2025. https://www.myplate.gov/eat-healthy/vegetables.
U.S. Department of Agriculture. Fruits. MyPlate.gov | Fruit Group – One of the Five Food Groups. Accessed May 22, 2025. https://www.myplate.gov/eat-healthy/fruits..
U.S. Department of Agriculture. Grains. MyPlate.gov | Grains Group – One of the Five Food Groups. Accessed May 22, 2025. https://www.myplate.gov/eat-healthy/grains.
U.S. Department of Agriculture. Dairy. MyPlate.gov | Dairy Group – One of the Five Food Groups. Accessed May 22, 2025. https://www.myplate.gov/eat-healthy/dairy.
U.S. Department of Agriculture. Protein foods. MyPlate.gov | Protein Foods Group – One of the Five Food Groups. Accessed May 22, 2025. https://www.myplate.gov/eat-healthy/protein-foods.
U.S. Department of Agriculture. The Food Guide Pyramid. Accessed May 22, 2025. https://webharvest.gov/peth04/20041117122755/http://www.usda.gov/cnpp/pyrabklt.pdf.