Food and flavors of the Mediterranean Diet
It’s likely that many Mediterranean foods are already among your favorites. Check out this resource to learn more about the foods and flavors that are common in the diet, and how frequently to eat them.
Explore Heritage Diets
What is the
Mediterranean Diet?
The Mediterranean Diet reflects a way of eating that is traditional to the countries surrounding the Mediterranean. Key elements include an abundance of vegetables and fruits, herbs, seafood, olive oil, beans, and whole grains.
The buzz about the Mediterranean Diet
Scientists have studied the health benefits of the Mediterranean Diet for more than half a century. It has been named the Best Overall Diet by U.S. News & World Report since 2018.
In 2025, the Mediterranean Diet was also ranked #1 Easiest Diet to Follow and #1 Best Diet for Diabetes, High Cholesterol, Gut Health, Mental Health, Inflammation and many other health conditions.
Steps to get started
Eat lots of vegetables
Vegetables are abundant in the Mediterranean and are vitally important to the fresh tastes and delicious flavors of this diet.
Change the way you think about meat
If you eat meat, have smaller amounts. Use it as a garnish instead of a main course, or choose a smaller portion size for your main course.
Enjoy some dairy products
Fermented dairy products are common in the Mediterranean; choose plain Greek yogurt and smaller amounts of traditional, artisan cheeses.
Eat seafood twice a week
Fish such as tuna, salmon, and sardines are rich in omega-3 fatty acids, and shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.
Eat vegetarian once a week
Build meals around beans, whole grains, and vegetables, and heighten their flavors with fragrant Mediterranean herbs and spices.
Use good fats
Include sources of healthy fats in your meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados.
Switch to whole grains
Whole grains like bulgur and brown rice are healthier, with more fiber, more protein, and higher levels of many essential nutrients than their refined counterparts.
For dessert, eat fresh fruit
Choose one of the many Mediterranean fruits – from fresh figs and oranges to pomegranates, grapes, and apples—and save sweets for special treats or celebrations.
Mediterranean Diet food pyramid
Wine
In moderation
Drink water
Be physically active and enjoy meals with others
Poultry, eggs, cheese, and yogurt
Eat moderate portions, daily to weekly
Fish and seafood
Eat often, at least twice a week
Fruits, vegetables, whole grains, legumes, beans, nuts, seeds, healthy oils, herbs, and spices
Base every meal on these foods
Meats and sweets
Eat less often
© 2009 Oldways. All rights reserved. Illustration by George Middleton. www.oldwayspt.org
Other ways to get started
Food Glossary
Check out our glossary to get familiar with common foods in the Mediterranean Diet
Food and flavors of the Mediterranean Diet
RECIPES
Featured recipes
Grilled Summer Vegetable Lasagna
Shells with Cherry Tomatoes, Basil & Parmigiano Reggiano
Marinated Mushrooms, Fava Beans, Beets and Feta with Whole…
Roasted Cauliflower with Romesco
Greek Sorghum Bowl with Artichokes and Olives
Leek & Squash Einkornotto
Herby Barley and Cannellini Bowl with Leeks and Mushrooms
Hazelnut Cocoa Biscotti
Oldways Piedmont Pasta
Sun Dried Tomato Greek Salad
Fig Orange Vinaigrette
Al Fresco Sun Dried Tomato Pasta Salad
Grilled Summer Vegetable Lasagna
Shells with Cherry Tomatoes, Basil & Parmigiano Reggiano
Marinated Mushrooms, Fava Beans, Beets and Feta with Whole…
Roasted Cauliflower with Romesco
Greek Sorghum Bowl with Artichokes and Olives
Leek & Squash Einkornotto
Herby Barley and Cannellini Bowl with Leeks and Mushrooms
Hazelnut Cocoa Biscotti
Pyramid development and history
In 1993, Oldways created the Mediterranean Diet Pyramid–in partnership with the Harvard School of Public Health and the World Health Organization (WHO)–as a healthier alternative to the USDA’s original food pyramid.
HEALTH STUDIES
Proven benefits in
countless studies
For more than half a century, both epidemiological and clinical studies have shown that people who eat a Mediterranean Diet have lower risks of heart disease, stroke, diabetes, and many age-related diseases.
FROM OUR blog
Featured articles
Feb 08 2022
4 Mediterranean Diet Habits that Are Good for Your Heart
February is American Heart Month, and there’s no better way to celebrate than with… READ MORE
Jun 14 2018
Major Mediterranean Diet Study Produces Impressive…
The PREDIMED study, first published in The New England Journal of Medicine in 2013, was… READ MORE
Nov 15 2021
5 Ways (Beyond Breakfast) to Eat Yogurt on the…
The Mediterranean Diet is rich with gut-friendly fermented foods, and yogurt just might… READ MORE
