The Mediterranean diet: the world's most studied eating pattern

Few eating patterns have as much evidence behind them as the Mediterranean diet. It is not a rigid menu. It emphasizes vegetables, beans, whole grains, olive oil, fish, and modest amounts of red meat and ultra-processed foods.

What makes it different

• Monounsaturated fat from extra-virgin olive oil.
• Omega-3 fats from sardines, mackerel, and salmon.
• Polyphenols from vegetables, herbs, olives, and fruit.
• Plenty of fiber from beans and whole grains.

Build your own version

You do not need imported specialty foods. Beans, brown rice, leafy greens, squash, canned sardines, eggs, fruit, nuts, and olive oil follow the same principles at a lower cost.

A practical week

• Eat fish two or three times.
• Include legumes on at least five days.
• Add vegetables to lunch and dinner.
• Keep red meat to no more than twice.
• Save sweets for occasions rather than every day.

Lifestyle matters too

The original Mediterranean pattern also included shared meals, daily walking, and regular sleep. The plate matters, but so does the life around it.