Mediterranean Diet
Mediterranean Diet

Mediterranean Diet: Definition, 3 Foods, and Menus

Still confused to determine the most appropriate diet to maintain health? You can choose a Mediterranean diet. Why? Because, this diet is one of the Best Diets To Lose Weight Fast. This diet also called as the best diet 2019 version of US News & World Report. Every year, the media based in New York, United States (USA), will choose the best diet recommended to the public to do.

No fewer than 41 types of diets were assessed by panelists consisting of nutritionists, diet consultants, and experts in the field of weight loss, diabetes, and heart health.

The assessment covers several aspects, namely the ease and practicality of the diet, the possibility of dieters to lose weight in the first 12 months and 2 years after, how effective the diet can prevent heart disease and diabetes, the scope of nutrients that can be met, and how safe the diet to do.

What is Mediterranean Diet?

Basically, following a Mediterranean diet means eating in a way that people in the Mediterranean region eat.

Traditional foods from the Mediterranean region include a large amount of fresh produce, grains and legumes, as well as some healthy fats and fish.

General dietary guidelines recommend that people eat:

  • A wide range of vegetables, fruits, and whole grains
  • Healthy fats, such as nuts, whole grains, and olive oil
  • Milk and fish in medium quantities
  • Very little white meat and red meat
  • A little egg
  • Red wi**ne to taste.

The American Heart Association notes that the average Mediterranean diet contains a high percentage of calories from fat.

Although more than half the calories from fat come from monounsaturated fats, such as olive oil, the diet may not be appropriate for people who need to limit their fat intake.

Mediterranean diet Foods

Green vegetables

Vegetables are the most important component of the Mediterranean diet. Dietitian and professor of nutritional sciences, Suzy Weems of Baylor University advises eating vegetables combined with red, orange and yellow vegetables.

Sauteed mushrooms in olive oil

The type of vegetables that can be consumed daily during the Mediterranean diet are mushrooms. This menu contains good nutrients for the body, such as vitamins, minerals and fiber.

Meanwhile, minerals affect the function of enzymes and help detoxify cancer-causing substances. Selenium is able to increase the body against infection.


Oatmeal can be a daily menu of Mediterranean diets that are safe to consume. Oatmeal can absorb fat in the body. So the fat deposits in the body can be reduced and affect the overall body weight.

Mediterranean diet menu

Consuming high sugar-content drinks such as soda, sweets and ice cream is the main restriction when you go on this Mediterranean diet. In addition, foods with processed meats such as hot dogs and sausages are also prohibited for consumption. For products labeled ‘low-fat’ or ‘diet’ also fall into one of the restrictions for you.

If you are on a Mediterranean diet, consuming mineral water is one of the best things. Consuming coffee and tea is one of the allowed, but still you should pay attention to the amount of sugar when consuming it.

Here are some menus that you can do for one week while on a Mediterranean diet.

Mediterranean diet breakfasts

At breakfast, you can consume yogurt, omelette or oatmeal combined with fruits.

Mediterranean diet lunch ideas

When eating lunch, you can opt for heavier foods such as sandwiches with vegetables or leftovers the night before.


At dinner, you are allowed to process heavy meals such as tuna salad, meat, grilled chicken and grilled salmon.

The menu description above can be customized to your eating desires. According to some studies, this Mediterranean diet does not necessarily require you to calculate the number of calories that enter the body.

Hopefully this article can help you to get to know more about what is a Mediterranean diet.

Last Updated on October 25, 2021 Reviewed by Market Health Beauty Team