What exactly is a Mediterranean Diet?
We asked our Dietitian Laura Tilt to explain what a Mediterranean Diet actually includes.


At Field Doctor, we’re passionate about the Mediterranean Diet, which is considered to be one of the healthiest eating patterns you can follow. But what exactly does a Mediterranean Diet look like?
What is a Mediterranean Diet?
The Mediterranean Diet is a broad term which describes the mix of foods traditionally eaten by people from countries around the Mediterranean Sea – of which there are over 20, including Greece, Italy, Spain, Morocco, and Lebanon.
As you'd expect, people in these countries don’t all eat exactly the same foods, but their diets do share some key characteristics, and these are what make up the Mediterranean Diet. Let's take a look at each:
1. Plants Are The Core of The Diet
Plants make up the core of the Mediterranean Diet and provide the majority of the calories consumed. This means lots of vegetables, fruit, grains like pasta bread and rice (ideally wholegrain), and pulses, as well as nuts and seeds.
2. Olive Oil Is the Main Source of Added Fat
Olive oil is the primary source of added fat in the Mediterranean Diet. It’s used for cooking and dressing salads and vegetables, and drizzling over dishes. Rich in monounsaturated fats, olive oil helps support healthy cholesterol levels. Extra Virgin olive oil is also rich in phenols, compounds with antioxidant effects.
3. Animal Protein: Just One Part of the Plate
Animal proteins in a Mediterranean Diet are not typically eaten as a main ingredient, but as part of a dish. Fish and seafood are enjoyed two to three times a week, poultry twice a week, and eggs around 2–4 times a week.
4. Moderate Dairy Intake
Dairy products are included in moderate amounts in the Mediterranean Diet, with a couple of servings per day. These can include options like yoghurt or cheese, which provide calcium and other vitamins and minerals.
5. Meat and Sweets in Smaller Amounts
Meat and sweets are consumed only in small amounts, usually 1–2 times a week. Foods high in sugar make up the smallest part of the diet.
A Balanced and Nutrient-Rich Way of Eating
If this sounds like a balanced and healthy way of eating, you’re right! Studies have shown that following the Mediterranean Diet makes it easier to meet your nutritional needs when to compared to a Western diet.
M., N. (1995). Mediterranean diets: Historical and research overview. American Journal of Clinical Nutrition, 61(6 SUPPL.), 1313S-1320S.
Minihane, A. M., & Murphy, K. J. (2022). The health benefits and practical considerations for the adoption of a Mediterranean-style dietary pattern. British Journal of Nutrition, 128(7), 1201–1205. https://doi.org/10.1017/S0007114522002471