What is the Mediterranean Diet?

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The Mediterranean diet is a diet specific to the region of the Mediterranean, and what is locally grown and produced. Most commonly this is thought of as the diet that was seen in Greece and Italy in the 1960’s. However, this is still relevant to what is locally grown in the region, though unfortunately, these regions now also see significant levels of imports and industrially produced foods.

These foods are making both the people and the environment of these communities sick – and this means, it’s time to go back to what nature gives us!

What does it include?

  • Fruits and Veg
  • Beans and Legumes
  • Nuts and Seed
  • Poultry
  • Seafood
  • Fresh Herbs
  • Eggs
  • Sheep/Goat Dairy products
  • Whole Grains
  • Minimal Red Meat
  • Occasional Glass of Red Wine

What Does it NOT include?

  • Processed foods
  • Refined sugars and carbohydrates
  • Processed meats

Why Should I Do This?

  • It has continuously been ranked for decades internationally by doctors, nurses and researchers to be the overall healthiest diet
  • To be one of the best for treatment/prevention of Type 2 Diabetes and Pre Diabetes
  • To have the highest level of compliance: This is about abundance, community, and appreciating food – NOT restriction!
  • May help reverse metabolic syndrome
  • Lowers Cholesterol
  • Reduces the risk of Heart Disease
  • More effective than compared diets for weightloss

Interested in incorporating some Mediterranean Dishes into your diet? Start HERE with 20 simple and budget friendly recipes to choose from!


Esposito K, et al. Effects of a Mediterranean-Style Diet on the Need for Antihyperglycemic Drug Therapy in Patients With Newly Diagnosed Type 2 DiabetesTrusted Source[18].

Annals of Internal Medicine, 2009. Shai I, et al. Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. The New England Journal of Medicine, 2008. Esposito K, et al.

Effect of a Mediterranean-Style Diet on Endothelial Dysfunction and Markers of Vascular Inflammation in the Metabolic Syndrome. The Journal of the American Medical Association, 2004. De Lorgeril M, et al.

Mediterranean Diet, Traditional Risk Factors, and the Rate of Cardiovascular Complications After Myocardial Infarction: Final Report of the Lyon Diet Heart Study.Trusted Source[13] Circulation, 1999. Ferre GM, et al.

Frequency of nut consumption and mortality risk in the PREDIMED nutrition intervention trialTrusted Source. BMC Medicine, 2013.

Health Professionals Nutrition Update February 2013 N Vassallo Mediterranean diet and dementia – food for thought?

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