A Mediterranean diet incorporates the traditional healthy living habits of people from countries bordering the Mediterranean Sea.
Mediterranean cuisine varies by region, but is largely based on vegetables, fruits, beans, whole grains, olive oil and fish.
The Mediterranean diet has been associated with a better quality of life and good health, including a healthier heart, a longer lifespan and good weight management.
A 2013 study found that people on a Mediterranean diet had a 30% lower risk of heart disease and stroke.
You can make your diet more Mediterranean by:
eating more bread and pasta
eating more fruit and salad, including tomatoes and vegetables
eating more fish
eating less meat
choosing products made from vegetable and plant oils, such as olive oil
The diet is similar to the government's healthy eating advice set out in the eatwell plate, which shows the foods needed for a balanced, healthy diet.
See a larger version of the eatwell plate (PDF, 120kb)
The eatwell plate shows how much you should eat of each food group.
This includes everything you eat during the day, including snacks. So, try to eat:
plenty of fruit and vegetables
plenty of bread, rice, potatoes, pasta and other starchy foods – choose wholegrain varieties whenever you can
some milk and dairy foods
some meat, fish, eggs, beans and other non-dairy sources of protein
just a small amount of foods and drinks high in fat and/or sugar
It's a good idea to try to get this balance right every day, but you don't need to do it at every meal. You might find it easier to get the balance right over a longer period, such as over the course of a week
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