Breadcrumb
- Home
- Healthy Eating & Physical Activity
- Food and Nutrition
- Plant-based Foods
- Mediterranean Diet
Content Map Terms
Healthy Eating & Physical Activity Categories
-
Active for Health
-
Age and Stage
-
Infants, Children and Youth
- Child Who Is Overweight: Evaluating Nutrition and Activity Patterns
- Child Who Is Overweight: Medical Evaluation
- Eczema and Food Allergy in Babies and Young Children
- Feeding Your Baby: Sample Meals for Babies 6 to 12 Months of Age
- Finger Foods for Babies 6 - 12 Months
- Food Allergy Testing
- HealthLink BC Eating and Activity Program for Kids
- Healthy Eating for Children
- Healthy Eating Guidelines for Your Vegetarian Baby: 6-12 months
- Healthy Eating Guidelines for Your Vegetarian Toddler: 1-3 years
- Helping Your Child Who Is Overweight
- Interactive Tool: What Is Your Child's BMI?
- Iron-Fortified Infant Cereal Recipes: Finger Foods For Babies and Toddlers
- Making Family Meals Enjoyable
- Mealtime and Your Toddler
- Parenting Babies (0-12 months)
- Recipes for Your Baby 6 - 9 Months Old
- Recipes for Your Baby 9 - 12 Months Old
- Reducing Risk of Food Allergy in Your Baby
- Snack Ideas for Preschoolers
- Specialized Formula Shortage
- Vitamins and Minerals for Toddlers
- Your Toddler: Nutritious Meals for Picky Eaters
- Physical Activity for Infants, Children and Youth
- Older Adults
- Pregnancy
- Menopause and Perimenopause
-
Infants, Children and Youth
-
Being Active
- Health Benefits of Physical Activity
- Myths About Physical Activity
- SMART Goal Setting
-
Getting Started
- Getting Started: Adding More Physical Activity to Your Life
- Quick Tips: Fitting Physical Activity Into Your Day
- Quick Tips: Getting Active as a Family
- Fitness: Adding More Activity To Your Life
- Getting Started With Flexibility and Exercise
- Fitness Machines
- Fitness Clothing and Gear
- Be Active: Move to Feel Good
- The Three Kinds of Fitness
- Set SMART Goals
- Overcoming Barriers: Adding More Physical Activity to your Life
-
Choosing Your Activity
- How to Choose Safe Equipment
- Exercising While Sitting Down
- Fitness DVDs and Videos
- Tips for Picking the Right Activities
- Quick Tips: Getting in Shape Without Spending Money
- Fitness: Walking for Wellness
- Walk Your Way To Health
- Tai Chi and Qi Gong
- Water Exercise
- Yoga
- Bob's Story: Biking for Health
- Exercise and Physical Activity Ideas
- Fitness: Choosing Activities That Are Right for You
-
Staying Active
- Fitness: Getting and Staying Active
- Fitness: Making It a Habit
- Quick Tips: Having Enough Energy to Stay Active
- Quick Tips: Staying Active at Home
- Quick Tips: Staying Active When You Travel
- Physical Activity in Winter
- Quick Tips: Staying Active in Cold Weather
- Quick Tips: Staying Active in Hot Weather
- Injury Prevention and Recovery
- Fitness and Exercise Learning Centre
-
Conditions
- Diabetes and Hypoglycemia
- Eating Disorders
- Healthy Eating for Disease Prevention
- Eating Right When You Have More Than One Health Problem
- Being Active When You Have More Than One Health Problem
- Physical Activity and Disease Prevention
- Anemia
- Arthritis and Osteoporosis
- Physiotherapy for Low Back Pain
- Low Back Pain: Exercises to Reduce Pain
- Cancer
-
Digestive
- Managing Constipation in Adults
- Healthy Eating Guidelines for People with Diverticular Disease
- Fibre and Your Health
- Lower Fibre Food Choices
- Eating Guidelines For Gallbladder Disease
- Healthy Eating Guidelines for Irritable Bowel Syndrome
- Lactose Intolerance
- Healthy Eating Guidelines for People with Peptic Ulcers
- Bowel Disease: Changing Your Diet
- Celiac Disease: Eating a Gluten-Free Diet
- GERD: Controlling Heartburn by Changing Your Habits
- Irritable Bowel Syndrome: Controlling Symptoms with Diet
- Food Allergies
-
Heart
- Cardiac Rehabilitation
- Coronary Artery Disease: Exercising for a Healthy Heart
- DASH Diet Sample Menu
- Healthy Eating Guidelines for People Taking Warfarin Anticoagulants
- Healthy Eating to Lower High Blood Pressure
- Exercising to Prevent a Stroke
- Healthy Diet Guidelines for a Healthy Heart
- Heart Arrhythmias and Exercise
- Heart Failure: Eating a Healthy Diet
- Heart Failure: Track Your Weight, Food and Sodium
- Heart-Healthy Eating
- Heart-Healthy Eating: Fish
- Heart-Healthy Lifestyle
- High Blood Pressure: Nutrition Tips
- High Cholesterol: How a Dietitian Can Help
- Modify Recipes for a Heart-Healthy Diet
- Plant-based Diet Guidelines
- Peripheral Arterial Disease and Exercise
- Physical Activity Helps Prevent a Heart Attack and Stroke
- High Blood Pressure: Using the DASH Diet
- Healthy Eating: Eating Heart-Healthy Foods
- Heart Health: Walking for a Healthy Heart
- Izzy's Story: Living with the DASH Diet
- Exercise and Fibromyalgia
-
Kidney and Liver
- Healthy Eating Guidelines for People with Early Chronic Kidney Disease (CKD) Stages 1 and 2
- Healthy Eating Guidelines for Prevention of Recurrent Kidney Stones
- Healthy Eating for Chronic Hepatitis
- Kidney Disease: Changing Your Diet
- Kidney Stones: Preventing Kidney Stones Through Diet
- Non-Alcoholic Steatohepatitis (NASH)
- Lupus: Healthy Eating
- Mutiple Sclerosis
- Parkinson's Disease and Exercise
- Sally's Story: Avoiding Metabolic Syndrome
- Spinal Cord
-
Food and Nutrition
- About Healthy Eating
-
Eating Habits
- Developing a Plan for Healthy Eating
- Drinking Enough Water
- Eating Healthy at Holiday Parties
- Eating Journal
- Emotional Eating
- Encourage Healthy Eating Away From Home
- Food Journaling: How to Keep Track of What You Eat
- Healthy Eating: Changing Your Eating Habits
- Healthy Eating: Getting Support When Changing Your Eating Habits
- Healthy Eating: Making Healthy Choices When You Eat Out
- Healthy Eating: Making Healthy Choices When You Shop
- Healthy Eating: Overcoming Barriers to Change
- Healthy Eating: Starting a Plan for Change
- Healthy Eating: Staying With Your Plan
- Healthy Eating to Decrease Stress
- Jaci's Story: Changing her Life With Small Steps
- Jeremy's Story: Focusing on Eating Habits
- Loralie's Story: It's Never Too Late
- Maggie Morries: Plan Ahead When You Eat Out
- Plant-based Foods
- Sugary Drinks and Other Beverages
- Sodium
-
Nutrients
- Added Sugars
- Antioxidants
- Antioxidants and Your Diet
- Carbohydrate Foods
- Carbohydrate, Proteins, Fats and Blood Sugar
- Choosing a Vitamin and Mineral Supplements
- Cholesterol and Triglycerides: Eating Fish and Fish Oil
- Comparing Sugar Substitute
- Dietary Fats and Your Health
- Dietary Guidelines for Good Health
- Dietary Reference Intake
- Eating Protein
- Calcium and Your Health
- Food Sources of Vitamin K
- Getting Enough Calcium and Vitamin D
- Getting Enough Fibre
- Getting Enough Folic Acid
- Getting Enough Iron
- Getting Enough Potassium
- Healthy Eating: Cutting Unhealthy Fats From Your Diet
- Healthy Eating: Taking Calcium and Vitamin D
- High Potassium Eating
- High Potassium Foods
- Iron and Your Health
- Iron in Foods
- Low-Potassium Foods
- Major Nutrients in Food
- Minerals: Their Functions and Sources
- Non-Milk Sources of Calcium
- Quick Nutrition Check for Protein
- Quick Nutrition Check for Protein: Sample Menus
- Quick Nutrition Check for Vitamin B12
- Types of Fats
- Vitamin and Mineral Supplements for Adults
- Vitamins: Their Functions and Sources
- Food Labels
- Healthy Eating and Nutrition Topics A-Z
- Plan, Shop and Prepare
- Food, Water and Beverage Safety
- Canada's Food Guide FAQs
- Food Security
- Vegetarian Diets
-
Healthy Weights
- About Healthy Weights
- Genetic Influences on Weight
- Screening for Weight Problems
- Unplanned Weight Loss
- Quick Tips: Cutting Calories
- Physical Activity for Weight Loss
- Weight Loss by Limiting Calories
- Tips for Maintaining Weight Loss
- Choosing a Weight-Loss Program
- Boosting Your Metabolism
- Exercise Helps Maggie Stay at a Healthy Weight
- Healthy Eating: Recognizing Your Hunger Signals
- Hunger, Fullness, and Appetite Signals
- Weight Management
- Weight Management: Stop Negative Thoughts
- Maggie's Strategies for Eating Healthy
- Maggie: Making Room for Worth-It Foods
- Maggie's Story: Making Changes for Her Health
- Weight Management Centre
-
Policies and Guidelines
-
Guidelines for Food and Beverage Sales in BC Schools
- Guidelines for Food and Beverage Sales: Making Bake Sales Delicious and Nutritious
- Guidelines for Food and Beverage Sales: Boosting the Sales of Nutritious Food in Schools
- Guidelines for Food and Beverage Sales: Food Fundraiser Ideas for Schools
- Guidelines for Food and Beverage Sales: Involving Everyone in Implementing the Guidelines
- Guidelines for Food and Beverage Sales: Selling Food and Beverages at School Sporting Events
- Guidelines for Food and Beverage Sales: Planning Healthy Cafeteria Menus
- Healthier Choices in Vending Machines
-
Guidelines for Food and Beverage Sales in BC Schools
- Provincial Nutrition Resource Inventory
-
Forms and Tools
- Walking Log
- Exercise Planning Form
- Physical Activity Log
- Par-Q+ and ePARmed-X+
- Target Heart Rate
- Interactive Tool: What is Your Target Heart Rate
- Borg-Rating of Perceived Exertion Scale
- Rating of Perceived Exertion (RPE)
- Heart Rate Calculator
- Overview of BC Provincial and Federal Nutrition Benefits Programs
- Body Mass Index (BMI)
- Body Mass Index (BMI) for Adults
- Interactive Tool: Do Your BMI and Waist Size Increase Your Health Risks?
- Measuring Your Waist
- Estimating Body Fat Percentage
- Factsheet Generator
- Fitness: Using a Pedometer or Step Counter
- Email a HealthLinkBC Dietitian
- Email a Qualified Exercise Professional
Topic Contents
Topic Overview

What is the Mediterranean diet?
The Mediterranean diet is a way of eating rather than a formal diet plan. It features foods eaten in Greece, Spain, southern Italy and France, and other countries that border the Mediterranean Sea.
The Mediterranean diet emphasizes eating foods like fish, fruits, vegetables, beans, high-fibre breads and whole grains, nuts, and olive oil. Meat, cheese, and sweets are very limited. The recommended foods are rich with monounsaturated fats, fibre, and omega-3 fatty acids.
The Mediterranean diet is like other heart-healthy diets in that it recommends eating plenty of fruits, vegetables, and high-fibre grains. But in the Mediterranean diet, an average of 35% to 40% of calories can come from fat. Most other heart-healthy guidelines recommend getting less than 35% of your calories from fat. The fats allowed in the Mediterranean diet are mainly from unsaturated oils, such as fish oils, olive oil, and certain nut or seed oils (such as canola, soybean, or flaxseed oil) and from nuts (walnuts, hazelnuts, and almonds). These types of oils may have a protective effect on the heart.
What are the benefits?
The Mediterranean-style diet reinforces the benefits of eating a diet rich in fruits, vegetables, fish, high-fibre breads, whole grains, and healthy fats.
The Mediterranean-style diet may improve heart health. Some studies have tried to find a link between the Mediterranean-style diet and a lower risk of diseases such as Alzheimer's disease and Parkinson's disease. More research is needed.
How can you make the Mediterranean diet part of your eating plan?
There are some simple things you can do to eat more of the healthy foods that make up the Mediterranean diet. First, check out what's on the menu. Then see what Mediterranean-type foods you can add to your eating plan.
On the menu
The traditional Mediterranean diet calls for:
- Eating a variety of fruits and vegetables each day, such as grapes, blueberries, tomatoes, broccoli, peppers, figs, olives, spinach, eggplant, beans, lentils, and chickpeas.
- Eating a variety of whole-grain foods each day, such as oats, brown rice, and whole wheat bread, pasta, and couscous.
- Choosing healthy (unsaturated) fats, such as nuts, olive oil and certain nut or seed oils like canola, soybean, and flaxseed. About 35% to 40% of daily calories can come from fat, mainly from unsaturated fats.
- Limiting unhealthy (saturated) fats, such as butter, palm oil, and coconut oil. And limit fats found in animal products, such as meat and dairy products made with whole milk.
- Eating mostly vegetarian meals that include whole grains, beans, lentils, and vegetables.
- Eating fish at least 2 times a week, such as tuna, salmon, mackerel, lake trout, herring, or sardines.
- Eating moderate amounts of low-fat dairy products, such as milk, cheese, or yogurt.
- Eating moderate amounts of poultry and eggs.
- Limiting red meat to only a few times a month in very small amounts. For example, a serving of meat is 2½ ounces (75 g). This is about the size of a deck of cards.
- Limiting sweets and desserts to only a few times a week. This includes sugar-sweetened drinks like soda.
The Mediterranean diet may also include red wine with your meal—1 glass each day for women and up to 2 glasses a day for men.
Tips for changing your diet
Here are some things you can do to switch from a traditional Western-style diet to a more Mediterranean way of eating.
- Dip bread in a mix of olive oil and fresh herbs instead of using butter.
- Add avocado slices to your sandwich instead of bacon.
- Have fish for lunch or dinner instead of red meat. Brush it with olive oil, and broil or grill it.
- Sprinkle your salad with seeds or nuts instead of cheese.
- Cook with olive or canola oil instead of butter or oils that are high in saturated fat.
- Choose whole-grain bread, pasta, rice, and flour instead of foods made with white flour.
- Add ground flaxseed to cereal, low-fat yogurt, and soups.
- Cut back on meat in meals. Instead of having pasta with meat sauce, try pasta tossed with olive oil and topped with pine nuts and a sprinkle of Parmesan cheese.
- Switch from 2% milk or whole milk to 1% or skim milk.
- Dip raw vegetables in a vinaigrette dressing or hummus instead of dips made from mayonnaise or sour cream.
- Have a piece of fruit for dessert instead of a piece of cake. Try baked apples, or have some dried fruit.
- Use herbs and spices instead of salt to add flavour to foods.
A dietitian can help you make these and other changes to your diet. You can find information about the Mediterranean diet, recipes, and sample menus online and in cookbooks or videos.
Staying active
The Mediterranean diet isn't just about eating healthy foods. It's also about being active. So try to get at least 2½ hours of moderate to vigorous exercise a week. It's fine to do blocks of 10 minutes or more throughout your day and week.footnote 1
Choose exercises that make your heart beat faster and make you breathe harder. For example, go for a swim or a brisk walk or bike ride. You can also get some aerobic activity in your daily routine. Vacuuming, housework, gardening, and yard work can all be aerobic.
Related Information
References
Citations
- Canadian Society for Exercise Physiology (2011). Canadian Physical Activity Guidelines For Adults. Available online: http://www.csep.ca/CMFiles/Guidelines/CSEP_PAGuidelines_adults_en.pdf. Accessed October 28, 2014.
Other Works Consulted
- Katz DL (2008). Dietary recommendations for health promotion and disease prevention. In Nutrition in Clinical Practice, 2nd ed., pp. 434–447. Philadelphia: Lippincott Williams and Wilkins.
- Murray DH, et al. (2012). Food and nutrient delivery: Planning the diet with cultural competency. In LK Mahan et al., eds., Krause's Food and the Nutrition Care Process, 13th ed., pp. 274–290. St Louis, MO: Saunders.
- Sofi F, et al. (2008). Adherence to Mediterranean diet and health status: Meta-analysis. BMJ, 337: a1344.
Credits
Current as of: September 8, 2021
Author: Healthwise Staff
Medical Review:
Kathleen Romito MD - Family Medicine
Anne C. Poinier MD - Internal Medicine
Elizabeth T. Russo MD - Internal Medicine
Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator
Colleen O'Connor PhD, RD - Registered Dietitian
Current as of: September 8, 2021
Author: Healthwise Staff
Medical Review:Kathleen Romito MD - Family Medicine & Anne C. Poinier MD - Internal Medicine & Elizabeth T. Russo MD - Internal Medicine & Rhonda O'Brien MS, RD, CDE - Certified Diabetes Educator & Colleen O'Connor PhD, RD - Registered Dietitian
This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content.
Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
Contact Physical Activity Services
If you have questions about physical activity or exercise, call 8-1-1 (or 7-1-1 for the deaf and heard of hearing) toll-free in B.C. Our qualified exercise professionals are available Monday to Friday from 9am to 5pm Pacific Time. You can also leave a message after hours.
Translation services are available in more than 130 languages.
HealthLinkBC’s qualified exercise professionals can also answer your questions by email.
Contact a Dietitian
If you have any questions about healthy eating, food, or nutrition, call 8-1-1 (or 7-1-1 for the deaf and hard of hearing) toll-free in B.C. You can speak to a health service navigator who can connect you with one of our registered dietitians, who are available 9am to 5pm Monday to Friday. You can also leave a message after hours.
Translations services are available in more than 130 languages.
HealthLinkBC Dietitians can also answer your questions by email.