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Mediterranean diet

11 life-changing tips about the Mediterranean diet

Published on February 12, 2020

Want to live longer? Do you want to experience a new, healthier lifestyle? This may be the best time to go try the Mediterranean diet as it is one of the most nutritional eating patterns around to lower the health risks of many diseases, provide a much better feeling of life, and general well-being.

The truth is that lifestyle factors are vastly more important because they build your healthy life structure. The fact is that all of us hope to evolve mental and physical ability simultaneously, but how much are we passionate about is a noticeable reason we come to explain.

In this article, I am going to walk you through some life-changing tips on the Mediterranean diet and its health benefits and eco-friendly effects.  

What you are going to read:

Table of Contents

Mediterranean diet meal plan
Two fresh sea-bass fishes with rosemary and vegetables on the black table seafood 

What is the Mediterranean diet?

The Mediterranean diet comes with the idea of transforming the bad eating habits of some particular countries such as Italy, Spain, Portugal, and Greece and developing a traditional meal plan.

When people make their food choices, they evaluate convenience, cost, taste, health, and availability; but do they care about alternatives and Eco-impact for better healthy life quality?

Mediterranean diet is one of the best diet plan options that can help to keep everyone away from the processed fare; here is an overview of a Mediterranean eating style.  

It provides you with different foods categories listed below:

  • Wide variety of olive oil, vegetables, fresh fruits, whole grains, nuts and legumes.
  • A moderate intake of fish, poultry, dairy products.
  • Plus red wine, low amount of pasta, red meat, and sugar.

One thing to keep in mind is that there is no particular kind of Mediterranean meal plan. Because as it is obvious from its definition, the Mediterranean diet includes countries around the Mediterranean sea, and every country has its own culture, ethnic background, religion, geography, and crops. Despite this, there are some common factors.

9 Health benefits of the Mediterranean diet

A Mediterranean diet, like other dietary patterns, wants to solve health concerns by following a healthy eating style. An interesting point with this diet healthy eating plan is that not only it is associated with no limited intake calories but also offers several different health benefits for its healthy way of eating. So obviously, it can cure physical and mental issues listed below:

  1. Promote heart health
    Use up rich, healthy fats, like olive oil and nuts added to fish and wine with meals, promotes heart health in this diet.
  2. Keeping you energetic
    The wide variety of fruits and dairy products can fill up your body fuel to act more effectively and increase productivity.
  3. Cut down the risk of Alzheimer’s
    Making healthy food choices consist of fruits, regular vegetables use, olive oil, legumes, whole grains, and fish at least once a week prevent brain issues like Alzheimer’s.
  4. Prevent diabetes type 2
    Protective against type 2 diabetes, Mediterranean diets rich in fruit, vegetables, and fibre can help people with diabetes to control their blood sugar levels.
  5. Boost longevity
    The fact is that the beneficial result of the Mediterranean dietary pattern is boosting longer life, also improves the quality of lifestyle and well-being.
  6. Relieve depression
    As the Mediterranean diet reduces the intake of sweets, refined cereals, fried food, and sugary drink, it maintains proper mood and mental state.
  7. Offering many vegetables
    This traditional Mediterranean diet invites you to a  high variation number of fresh fruits and vegetables that provide many of the essential minerals, vitamins, phytonutrients, and fiber that you need every day which gradually leads to better digestion and healthy beauty skin.
  8. Minimize cardiovascular disease
    Because the Mediterranean meal plan is an ideal nutritional healthy eating style packed with an abundance of: minimally processed plant-based foods, rich in monounsaturated fat from olive oil, meats, and dairy products, that minimize the risk of cardiovascular disease.
  9. Help weight loss
    The Mediterranean diet refers to eating a diversity of nutrient-rich foods and restrict processed foods and high caloric stuff like sugars that acts as a great help for weight loss.

Tips for healthy Mediterranean diet eating plan

The Mediterranean diet’s big beneficiary is its flavour and efficiency. Cooking the Mediterranean is approximately easy, and it relies on high-quality raw ingredients prepared rather than on complicated or drawn-out methods.

In addition, the Mediterranean diet menu consists of Do and Don’ts to avoid unhealthy foods and keep on healthy nutrition food consumption.

What to avoid on the Mediterranean diet?

Mediterranean diet pyramid
  • Sugary stuff: Soda, candies, ice cream, table sugar.
  • Refined grains: White bread, pizza dough made with refined wheat, etc.
  • Saturated fats: Found in margarine and various processed foods.
  • Refined oils: Soybean oil, canola oil, and others.
  • Processed meat: Bacon, hot dogs, and other processed meaty foods.

What to eat in the Mediterranean diet?

  • Vegetables: ( tomato, broccoli, kale, spinach, onion, cauliflower, carrots, Brussels sprout, cucumber)
  • Fruits: (apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, plus dried fruits)
  • Plant oils: (olive and other vegetable oils)
  • Nuts and seeds: (almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds,  usually two tablespoons)
  • Legumes: (beans, peas, lentils, pulses, peanuts, chickpeas, etc.)
  • Tubers: (potatoes, sweet potatoes, turnips, yams, etc.)
  • Flavour: (reduce salt and use more fresh herbs, garlic, citrus, and spices)
  • Whole grains: (whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, and pasta)
  • Fish and seafood: (salmon, sardines, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.)
  • Poultry: (chicken, duck, turkey, etc.)
  • Eggs: (chicken, quail, and duck eggs.)
  • Dairy (cheese, yogurt, Greek yogurt, etc.)

What are suitable nuts for the Mediterranean diet?

You can add nuts to your Mediterranean diet to be more hopeful to go more energetic for the rest of this unique eating plan. As you might have heard several times, nuts are rich food snacks in overloading unsaturated fatty acids, protein, fibre, minerals, potent antioxidants, and other beneficial phytochemicals.

Therefore, nuts like almonds, hazelnuts, pistachios, and walnuts are absolutely essential for the Mediterranean diet.

Best nuts to eat on a Mediterranean diet
Nuts are key to develop optimal health for your body with energy and nutrients.

The Mediterranean diet does not limit peanuts, but instead of shells, they are legumes that mature in pods. While tree nuts and peanuts are used in cooking for similar purposes, peanuts are more similar to beans and peas in nutritional terms.

Mediterranean Diet Recipes

The Mediterranean diet is an eating plan that persists in eating fruits, vegetables, whole grains, nuts, and seeds. If you’re going on the Mediterranean diet, get ready to have eggs for breakfast and salmon as a main meal or food snack in every way you want.

Adding Greek yogurt as a dessert to fresh fruit or nuts will be amazing in Mediterranean diet recipes.

Mediterranean Breakfast Sandwich

A delightful breakfast can surprise you in the best way to create an energetic day. You definitely are familiar with these foods. You might try them before but never thought of them for breakfast or brunch.

Welcome to the healthy serving of protein plus fresh vegetables on low-carbohydrate sandwich bread.

Mediterranean Breakfast Sandwich
A typical Mediterranean breakfast helps you with a source of potassium-packed spinach and a poached egg.


  • 4 thins sandwich
  • 4 teaspoons olive oil
  • 1/2 teaspoon dried rosemary, crushed
  • 2 cups fresh baby spinach leaves
  • 4eggs
  • ⅛ teaspoon kosher salt
  • Red  or black pepper


  • Step 1
    Split sandwich thins; brush cut sides with 2 teaspoons of the olive oil. Put baking sheet; toast in oven about 5 minutes to become edges crisp.
  • Step 2
    Meantime, in a large skillet heat the remaining 2 teaspoons olive oil and the rosemary over average-high heat. Break eggs, one at a time, into the skillet. Cook about 1 minute to turn. Break yolks with a spatula. Flip eggs; cook on another side until done. Remove from heat.
  • Step 3
    Split spinach among sandwich thins on plates. Top each with two of the tomato slices, an egg, and 1 tablespoon of the feta cheese. Decorate with the salt and pepper. Top with the remaining sandwich thin halves.

Mediterranean Crispy Pan Seared Salmon

Apart from the fact that salmon is a high nutrient delicious Mediterranean diet ingredient, it is a long-standing popular, packed with good health benefits, and makes the perfect “fancy” dinner in a snap!

Crispy Pan Seared Salmon Recipe
Salmon is a good source of essential polyunsaturated omega-3 fatty acids


  • 1 lb boneless salmon fillet 4 fillets about 4 oz each, skin on
  • Kosher salt and pepper
  • 1 ½ tbsp dry oregano
  • 1 tbsp garlic powder
  • ¾ tsp paprika
  • Extra virgin olive oil
  • Juice of 1 ½ lemon
  • 5 oz baby arugula to serve along


  • First, Dry The Salmon fish. To have a super crispy browned salmon, you need to dry both sides with paper towels as well as possible.
    Note:over-moisturising will make your salmon steam cooked instead of searing.
  • Second, Sprinkle salt on the fish and season before baking.
    Note: let your pan heat up and add salt and spices to the salmon in the meantime.
  • Third, Assure pot and oil is heated
    Note: To get that extra crunch skin, first warm the olive oil in the pan until shimmering, then lower the heat just before you add the salmon. The burst of high heat will crisp the skin, but lowering the heat helps to avoid smoking the oil and burning the skin.
  • Forth, Add salmon to the heated pot with gently
    Note: Remember, not to get burned with hot oil.
  • Fifth, Pay attention to cook salmon skin side down for 90% of the cooking time.
  • Sixth, wait for few minutes and do not flip the salmon till skin can quickly separate and flesh flakes.

To sum up, I hope that this article serves you with useful information and tips about the Mediterranean diet. If you are more fond of healthy diet plans, you can read articles with similar subjects of the keto diet, vegetarian diet, vegan, and low-carb diets.


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