Mediterranean Diet

What is Mediterranean Diet?

Plant-forward eating pattern rich in vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish. Associated with longer lifespan and lower rates of heart disease, cancer, diabetes, and obesity — one of the most studied dietary patterns worldwide.

Is there evidence for it?

How do you do Mediterranean Diet?

1. 1.Make extra virgin olive oil your primary cooking fat (2-4 tablespoons daily)
2. 2.Eat vegetables at every meal, aiming for 5+ servings daily; include legumes 3-4 times per week
3. 3.Replace red meat with fish (2-3 times/week) and poultry; limit red meat to 1-2 times/month
4. 4.Snack on nuts and seeds instead of processed foods; include whole grains at most meals
5. 5.Enjoy meals socially when possible — the Mediterranean lifestyle includes communal eating

How long does it take?

2-3 hours/week for cooking and meal prep.

Is it hard to start?

easy.

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