Marcia C McCormack, RN, BSN, PHN, FCN

The Mediterranean Diet is considered the best diet overall for its effectiveness in promoting a long life, reducing the risk of developing chronic diseases such as cardiovascular disease, Type 2 diabetes, some cancers and inflammatory diseases. It’s inspired by the traditional cuisines of countries that border the Mediterranean Sea.

The diet emphasizes using whole, minimally processed plant-based foods and healthy fats: 

• Daily Staples: Build every meal around vegetables, fruits, whole grains (barley, quinoa, brown rice), legumes (beans, lentils), nuts, and seeds..
• Primary Fat: Extra virgin olive oil is the main source of fat, replacing butter and margarine.
• Preferred Protein: Fish and seafood (especially fatty fish like salmon or sardines) at least twice a week.
• Moderate Intake: Poultry, eggs, cheese, and yogurt are eaten in small portions, daily to weekly.
• Limit Strictly: Red meat and sweets should be eaten only a few times a month.

Below you’ll find the Mediterranean Diet pyramid. Foods listed at the base are the foods we should include in our daily diet and those listed at the apex are for occasional consumption.