Abundance of Plant-Based Foods: The diet emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds, which are rich in vitamins, minerals, antioxidants, and fiber.
Healthy Fats: Instead of saturated and trans fats, the Mediterranean Diet favors healthy fats like those found in olive oil, nuts, and fatty fish.
Moderate Consumption of Dairy and Lean Proteins: The diet includes moderate amounts of dairy products, such as yogurt and cheese, which provide calcium and protein.
Reduction in Red Meat and Processed Foods: Red meat and processed foods are limited in the Mediterranean Diet, reducing intake of saturated fats, sodium.
Emphasis on Fresh and Seasonal Foods: Mediterranean cuisine emphasizes fresh, locally sourced, and seasonal ingredients.
Social and Lifestyle Factors: In addition to its nutritious components, the Mediterranean Diet incorporates social and lifestyle factors that contribute to overall well-being.
Scientifically Proven Benefits: Numerous studies have shown that following the Mediterranean Diet is associated with a reduced risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain cancers.