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A Mediterranean diet incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea, including Italy, France, Greece and Spain.
Mediterranean cuisine varies by region and has a range of definitions, but is largely based on vegetables, fruits, nuts, beans, cereal grains, olive oil and fish.
The Mediterranean diet has been associated with good health, including a healthier heart. A 2013 study found that people following a Mediterranean diet had a 30% lower risk of heart disease and stroke .
You can make your diet more Mediterranean-style by:
The diet is similar to the government's healthy eating advice set out in the Eatwell Guide, which shows the foods needed for a balanced, healthy diet.
The Eatwell Guide shows how much you should eat of each food group.
This includes everything you eat during the day, including snacks. So, try to stick to these guidelines:
It's a good idea to try to get this balance right every day, but you don't need to do it at every meal. You might find it easier to get the balance right over a longer period, such as over the course of a week.
Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.