Mediterranean-style diet

This factsheet describes how to follow a Mediterranean-style diet for good health.

What is a Mediterranean-style diet?
A Mediterranean-style diet comes from the traditional eating pattern of people from countries bordering the Mediterranean Sea. These include Greece, Italy, and Spain.

This diet is based on healthy whole foods and includes very few processed foods.

A Mediterranean-style diet is based on these foods:

vegetables
fruits
extra virgin olive oil
wholegrain breads and cereals
legumes or beans (e.g. chickpeas, kidney beans or lentils)
nuts and seeds
fish and seafood
onion, garlic and other herbs and spices (e.g. oregano, coriander, cumin etc.)

Can I include meat and dairy foods?
Yoghurt, cheese, milk and lean protein sources such as chicken, turkey or eggs are also eaten in a Mediterranean-style diet. Red meats and sweets are only eaten in small amounts. Processed meats (deli meats, bacon, ham, corned meats, salami or sausages) and packaged foods should be limited to rare occasions.

Can I drink alcohol?
Wine (especially red wine) is a traditional part of a Mediterranean-style diet. For people who choose to drink alcohol, wine is only consumed in small amounts and with meals.

Other eating tips in a Mediterranean-style diet
Following a Mediterranean-style diet is not just about what foods you eat but also about how you eat them:

Try preparing fresh foods
Ideally, share your meals with friends or family
Eat meals and snacks without distractions (e.g. not in front of the TV or at your desk)
Eat slowly so that the taste and flavour can be appreciated

Why is a Mediterranean-style diet healthy?

The Mediterranean-style diet is healthy because:

it has a good balance of healthy fats
it is high in fresh foods and has lower levels of highly processed foods
It is high in fibre. This makes the diet filling without providing excess calories
It is high in antioxidants and can reduce inflammation in the body

These benefits are related to following a Mediterranean-style eating pattern as a whole, not from single foods or nutrients.

Following a Mediterranean-style diet can help people with:

heart disease
type 2 diabetes
fatty liver disease
chronic kidney disease
depression or anxiety

This style of eating can also help to prevent people from developing the conditions listed above, as well as:

some cancers, including bowel cancer
cognitive decline, including dementia

What does Mediterranean-style eating look like?
This food pyramid shows the foods and drinks in a Mediterranean-style diet. At the base of the pyramid are the foods to eat the most. At the top are foods to eat in small amounts or less often. Enjoying meals with others and being active are also highlighted. If you have a liver disease it is best to discuss any alcohol intake with your doctor.

Mediterranean-style meal and snack Ideas

BREAKFAST options

Porridge: rolled oats made with milk/water, with fruit, honey and/or nuts
Natural Greek style yoghurt with fruit, nuts or untoasted muesli, and honey
Wholegrain breakfast cereal (e.g. Weetbix, Vitabrits, All Bran, Sultana Bran) with
milk/yoghurt
Toast (wholemeal or multigrain) with extra virgin olive oil and ricotta/cottage/feta cheese OR
poached/boiled/scrambled egg OR grilled tomato and herbs OR baked beans

LUNCH options

Salad, including tomato and a dark leafy green such as spinach and canned beans or
legumes, with extra virgin olive oil
Sandwiches/wraps – wholemeal bread, roll, wrap or pita with salad. Use canned fish,
beans, hummus or chicken breast as a filling. Drizzle with extra virgin olive oil
Wholemeal pasta with vegetables and extra virgin olive oil or tomato-based sauce. Try
replacing meat with canned lentils or beans

DINNER options

Vegetable soup, including chickpeas/lentils with vegetables, canned tomatoes and onion.
Chicken breast: stir-fry, baked or grilled in extra virgin olive oil and mixed herbs with salad
or vegetables and wholemeal bread or rice
Homemade pizzas, with a wholemeal bread base and drizzled with extra virgin olive oil. Try
vegetable toppings such as onion, eggplant and zucchini
A small portion of lean beef, lamb, veal or kangaroo: stir-fry, baked or grilled in extra virgin
olive oil with salad or vegetables and canned beans/lentils.
Optional extra: 1 small glass of red wine with your meal