Mediterranean Diet for Complete Beginners: A Super Simple Guide

Article by Adriana & Catalina of


What is the Mediterranean Diet?

The Mediterranean diet (also known as the “Med Diet”) derives from the countries near the Mediterranean Sea (Hence the name “Mediterranean” 🙂 ) and traces its origins to Italy, Greece, and Spain.

The Mediterranean diet is characterized by very wholesome and natural foods with an emphasis on plant-based foods. Some of these foods include:

  • Fruits
  • Vegetables
  • Legumes
  • Whole grains
  • Fish
  • Nuts
  • Olive oil
  • Spices
  • Herbs

The Mediterranean diet is also more than just a diet. It’s more of a way of life or a lifestyle. In other words, this diet also embodies the culture of the Mediterranean countries.

There are numerous benefits to eating the Mediterranean diet.

Studies have shown that the Mediterranean diet can reduce the risk or complications of numerous health conditions and diseases. In fact…

  • Evidence has shown that the Mediterranean diet can reduce the risk for heart disease and stroke .
  • Studies also show that the Med diet prevents cancers such as breast cancer and colorectal cancer.
  • A study by the American Diabetes Association (ADA) revealed that the Mediterranean diet can reduce complications from diabetes such as retinopathy.
  • The Mediterranean diet is also associated with lower risk for Parkinson’s and Alzheimer’s, as well as lower mortality rates, in general.
  • The Mediterranean diet has even shown reduce inflammation associated with arthritis.
  • Overall, the Mediterranean diet has also been shown to reduce depression, promote healthy weight loss and increase the overall quality of life.

Foods to Eat:

Now, the yummy part! These are some common Mediterranean foods…

Mediterranean fruit-min

Mediterranean vegetables-min

  • Fruits such as apples, , bananas, blueberries, cherries, grapes, pears, oranges, strawberries, figs, avocado, lemon, etc.
  • Vegetables such as carrots, onions, potatoes, beets, arugula, broccoli, zucchini, sweet potatoes, spinach, arugula, lettuce, asparagus, etc.
  • Legumes such as chickpeas, beans, lentils, peas, etc.
  • Healthy Oils such as olives and olive oil
  • Nuts & Seeds such as almonds, pistachios, peanuts, walnuts, cashews, sesame seeds, etc.
  • Whole Grains such as barley, buckwheat, whole grain wheat, oats, rye, brown rice, whole wheat pasta
  • Fish such as salmon, tuna, etc.
  • Herbs & Spices such as basil, thyme, garlic, pepper, parsley, rosemary, cinnamo

To learn what foods to avoid and what to eat sparingly, as well as simple meal ideas, go to their web site:



Author: Dennis Hickey

There are no limits to success to those who never stop learning. Learning will nourish your personal growth. I hope you enjoy this website and visit often so you keep learning and growing too!

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