You are currently viewing A Symposium of Mediterranean Diet Plan & Benefits
  • Post category:Diet
  • Reading time:5 mins read

Ever watched the map of the world and watched the Mediterranean sea. You should watch it, a history awaits you there.

Here flourished the democracy, science, and reason and also the Olive tree. 

Yes!! Olive !!

When you see the map of the Mediterranean region and cultivation of olive, you will find the olive is touching its lands and also the life and way of its inhabitants.

Due to their active lifestyle and regular intake of a balanced diet of the Mediterranean people, a diet was generated during the 1960’s era which was later admired by Western Worlds.


Mediterranean Diet is a diet followed by the people of the Mediterranean basin before the era of Globalization. However, don’t misunderstand that this diet is based on how the Mediterranean people of Greece, Italy, etc. consume, but rather it is based on how they share a common eating pattern followed by them.

Suggestive Mediterranean Diet Plan

Following is the ideal diet plan in the Mediterranean plan:-

  1. What you can eat: Green and leafy vegetables, Fruits, Nuts, Whole Grains, Olive Oil, Seafood, Herbs.
  2. What you should eat less: Wine, Red Meat.
  3. What you should not eat: Processed foods, Added Sugar( sugar-based toffee, Desserts, Soft Drinks), Refined Grains.

Main ingredients of the Mediterranean Diet:

In the quite summary, we can add some of the points in the Mediterranean Diet which can define it simply:

  1. Abundant intake of fat is required (which is fulfilled by Olive oil, fruit nuts, and fishes)
  2. Moderate or controlled intake of wine and sweets.
  3. Intake of vegetarian foods that are locally available.

Historically this type of diet was followed by those people who live near the olive tree growing areas which make the olive oil one of the daily serving in this diet. On the other hand, it includes the high consumption of fruits, vegetables, nuts, unprocessed cereal daily with low or weekly consumption of meat products and dairy products. As a traditional addition in the diet, Red Wine is also one key partner in it. Red Wine contains a rich amount of iron, magnesium, Vitamin B6, and Vitamin C due to which it is advised to consume with its diet, but in a controlled manner of 1 Glass for Women and 2 Glass for Men on the special occasion. However, Wine Intaking is an optional choice and can be neglected if you don’t consume wine.

With the food intake particularity, diet followers are also requested to have an adequate and regular course of exercise.

For a personalized approach to adopting the Mediterranean diet, consider using the Mediterranean Diet Calculator.

Health benefits of the Mediterranean Diet

It is appreciated by the World Health Organisation (W.H.O.) to cope with diseases related to the heart, brain, and Sugar, it is said to be one of the best diets to follow. 

According to the Lyon Diet Heart Study, which was done on 500+ people who had a history of cardiovascular disease, and they were advised to change their diet from regular to the Mediterranean by increasing fruit, vegetables, and fish but reducing the intake of red meat. The result of this study was very impressive with a decrease of 71% rate in coronal activity after the 2 years practice.

Hence making it, one of the main benefits which can be gained from this diet.

This diet also controls blood sugar, cholesterol, and helps you to gain a fit body. However, we also want to convey that the Mediterranean diet won’t guarantee you in reducing body fat if food intake is mostly heavy in proportion.