Mediterranean Diet: Recommended by Healthcare Professionals

Most of the diets handed down from healthcare professionals to their patients can be regarded (sometimes by both parties) as punishment for past excesses. The diets themselves are often spartan regimes unrelieved by tasty or satisfying foods.

The Mediterranean diet is different. The variety of taste and texture, the bright colorful fruits, vegetables and pulses, the discovery of fish as an exciting and tasty alternative to meat makes the diet easy and satisfying to follow and easy to recommend.

The following should be recommended.

Bread, Potatoes, Pasta, Rice and Other Cereals

1) These are filling but not fattening and should contribute half the calories of the diet.
2) They should form the largest part of the main course dish.
3) Add a wide variety of vegetables or salad and smaller quantities of meat, poultry or fish.
4) Eat all types and choose wholegrain varieties where possible for their extra fiber.

Fruit and Vegetables

1) Choose a wide variety and eat at least five portions a day (not counting potatoes).
2) Include seeds, pulses and nuts, which are all good sources of essential fatty acids and soluble fiber.
3) Fruit and green leafy vegetables are a good source of soluble fiber, vitamin C and folic acid.
4) Yellow, orange and red fruits and vegetables contain vitamins A, C, E, beta-carotene and other antioxidants which protect against heart disease.

Meat, Poultry and Fish

1) Meat is a good source of protein and some vitamins and minerals, but fatty meat is high in saturated fats.
2) Choose lower fat alternatives such as poultry, fish or lean red meat.
3) Oily fish is a good source of essential fatty acids which may protect against heart disease.
4) Eat fish, including oily fish, such as mackerel, herring, tuna and salmon, at least three times a week.

Milk and Dairy Products

1) Dairy products, including low-fat varieties, are a very good source of protein, vitamins and minerals, especially calcium, which is needed for healthy bones.
2) Cheese, butter, whole milk and cream are high in saturated fat and total fat.
3) Choose lower fat varieties, such as low-fat yoghurts, fromage frais, skimmed and semi-skimmed milk.

Olive oil

1) Olive oil is the main source of fat in the Mediterranean diet and is a good source of MUFA.
2) Ideal for dressings, frying, baking, stir fries and marinades for fish and meat.

Fatty and Sugary Foods:

Eat only small amounts of fried foods, cakes, pastries and chocolates, and not too often.


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