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.
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.
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.
Vegetables are abundant in the Mediterranean and are vitally important to the fresh tastes and delicious flavors of this diet.
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.
Fermented dairy products are common in the Mediterranean; choose plain Greek yogurt and smaller amounts of traditional, artisan cheeses.
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.
Build meals around beans, whole grains, and vegetables, and heighten their flavors with fragrant Mediterranean herbs and spices.
Include sources of healthy fats in your meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados.
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.
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.
In moderation
Eat moderate portions, daily to weekly
Eat often, at least twice a week
Base every meal on these foods
Eat less often
© 2009 Oldways. All rights reserved. Illustration by George Middleton. www.oldwayspt.org
Check out our glossary to get familiar with common foods in 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.
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.
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.
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