The customary eating habits of nations bordering the Mediterranean Sea, including Greece, Italy, Spain, and others, define the Mediterranean diet. It is well-known for its health advantages and places an emphasis on complete, fresh foods. Typical Mediterranean diet items include the following:
- Fruits and Vegetables: An essential is fresh fruit. Apples, oranges, strawberries, grapes, avocados, and avocados are common fruits. Commonly consumed vegetables include tomatoes, cucumbers, spinach, peppers, and eggplants.
- Whole Grains: Whole grains offer fibre, minerals, and long-lasting energy. Examples of these include barley, brown rice, oats, and whole wheat bread.
- Legumes: Legumes such as beans, lentils, and chickpeas are excellent providers of nutrients, fibre, and protein.
- Fish and Seafood: Rich in omega-3 fatty acids include fatty fish, including tuna, sardines, salmon, and mackerel. Clams, mussels, and shrimp are examples of seafood that is eaten.
- Olive Oil: A main source of monounsaturated fats and antioxidants in the Mediterranean diet is extra virgin olive oil.
- Nuts and Seeds: Nuts like almonds, walnuts, cashews, and flaxseeds are frequently consumed as snacks or included in meals to provide protein and healthy fats.
- Dairy Products: The Mediterranean diet typically consists of moderate portions of cheese and yoghurt, particularly Greek yoghurt.
- Herbs and Spices: Flavourings such as basil, oregano, parsley, and rosemary are added to food rather than just salt.
- Moderate Red Wine Consumption: Red wine can occasionally be paired with meals when it is drunk in moderation.
It should be emphasised that the Mediterranean diet’s fundamental tenets are balance and portion control.
