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What is the Mediterranean Diet?

The Mediterranean diet promotes high consumption of fruits, vegetables, grains, cereals, nuts and seeds.

Quick Quiz.
Choose the best answer. The answers are at the end of the article.

1. What is a key component of the Mediterranean Diet?

a. Nuts

b. Plant-based foods

c. Animal-based foods

d. Vegetarianism

e. Veganism

2. Which of the following foods are part of the Mediterranean Diet?

a. Nuts

b. Vegetables

c. Fruits

d. Whole grains

e. All of the above

The Mediterranean diet promotes high consumption of fruits, vegetables, grains, cereals, nuts and seeds. This diet focuses on olive oil as a healthful fat source, with dairy products, fish and poultry consumed in moderate amounts and red meat in limited amounts. This diet allows you to have a little wine at dinner but in moderate amounts. This diet was rated the best diet.

Following the Mediterranean Diet may lower the risk of heart disease and cancer. The diet also promotes stronger bones and decreases the risk of depression. As a result, the Mediterranean diet is great to follow for consuming healthful fats, high-fiber and protein. The Mediterranean diet promotes using fewer processed foods.

These are some of the dietary basics of the Mediterranean Diet:

  • Fruits: eat any fruit at each meal
  • Vegetables: eat any vegetable at each meal
  • Healthful fats: olive oil or canola oil
  • Fish such as mackerel, trout, salmon: eat two times a week
  • Poultry: eat moderate portions a week
  • Nuts and seeds such as almonds, cashews, pistachios, walnuts
  • Dairy products: low-fat dairy such 2 percent milk or skim milk, low-fat or fat-free yogurt and low-fat cheese. Eat dairy products in moderation.
  • Spices: choose different herbs or spices when cooking
  • See https://medlineplus.gov/ency/patientinstructions/000110.htm for more information.

Answers: 1. a; 2. e


By Briana Lewis, Community Nutrition Intern, NDSU Extension


Filed under: fca newsletter

Sponsored in part by the Sanford Health Foundation.

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