Everyday eating pattern
The Mediterranean diet
Based on how people eat in the countries bordering the Mediterranean Sea, this way of eating can reduce the risk of heart disease, cancer, high blood pressure, type 2 diabetes, and Parkinson’s and Alzheimer’s disease. It is natural, flexible, lower cost, and built to be a lifelong habit rather than a short diet.
What the Mediterranean diet is
Natural
Focus on minimally processed foods, fewer than five ingredients in any packaged item.
Flexible
Plan for variety, eating different foods each week to make it work for you and your family.
Lower cost
Save money by buying less red meat, refined grains, desserts, and fast food.
A healthy lifestyle
Be fit and energetic, reduce disease risk, and enjoy it. Move at least 150 minutes a week, eat with friends and family, and choose water over soft drink (limit wine, with meals only).
How often to eat what
| How often | Foods |
|---|---|
| Every day, no restrictions Daily | Fruits and vegetables, wholegrains, beans and legumes, nuts and seeds, olive oil, herbs, and spices. |
| Through the week, in moderation Weekly | Fish and seafood, poultry and eggs, low-fat cheese and yogurt. |
| Once or twice a month, small portions Rarely | Red meat and sweets. |
Making the move
- Clean out the pantry and throw away highly processed foods.
- Reduce red meat; replace with fish and poultry.
- Try fruit instead of sweets for dessert.
- Slowly add more fruits and vegetables to every meal.
- Use olive oil, herbs, and spices for flavour instead of salt and butter.
- Drink water instead of soft drink, prefer brown rice and wholegrain bread, and grab nuts or fruit for a snack.
A day on the plan
Breakfast
Most mornings: oatmeal and fruit, or wholegrain toast and low-fat yogurt with berries. Choose fresh fruit over juice. A few mornings a week, enjoy eggs.
Lunch
Most days: different salads with black beans or chickpeas, cooked shrimp or salmon, and olive oil and vinegar dressing. Snack on fruit, nuts, or fresh veg.
Dinner
Most evenings: a plate of vegetables steamed, roasted, or sauteed in olive oil with herbs, plus beans, lentils, brown rice, or wholegrain pasta. One glass of red wine with the meal if you enjoy it.
Shopping list at a glance
Eat daily, no limits
A wide range of vegetables, fruit, wholegrains (barley, brown rice, buckwheat, bulgur, oats, polenta, quinoa, wholegrain breads and pasta), beans and legumes, nuts and seeds, and oils such as extra virgin olive, avocado, and flaxseed.
In moderation
Fish and seafood (cod, salmon, tuna, shrimp, mussels), poultry and eggs, and low-fat dairy (cottage cheese, Greek yogurt, kefir, low-fat milk and cheese).
Once or twice a month
Red meat (beef, lamb, pork, veal, venison) and sweets (cakes, cookies, pastries, pies). Select at least one new food to try each week.
Adapted for Elemental Health and Nutrition from the Intermountain LiVe Well “Mediterranean Diet” patient fact sheet.
Frequently asked questions
What is the Mediterranean diet?
The Mediterranean diet is a whole-of-life eating pattern that is roughly 80% plant-based and is associated with reduced risk of heart disease, hypertension, type 2 diabetes and some cancers and neurological conditions. It emphasises fruits, vegetables, wholegrains, beans, legumes, nuts, seeds, olive oil and herbs daily, with fish, poultry, eggs and dairy in moderation each week, and red meat and sweets only occasionally. It is natural, flexible, relatively low cost and meant as a lifelong habit.
What foods do you eat on a Mediterranean diet?
Daily foods, eaten freely, include fruits, vegetables, wholegrains such as barley, brown rice, oats and quinoa, beans and legumes, nuts, seeds, olive oil, herbs and spices. Fish and seafood, poultry, eggs and low-fat dairy feature weekly in moderation, while red meat and sweets are limited to about once or twice a month in small portions. A simple day might be wholegrain toast with yoghurt and berries, a salad with legumes, and vegetables with beans and grains.
Is the Mediterranean diet good for heart health?
Yes, it is one of the most researched eating patterns for cardiovascular health and is associated with reduced risk of heart disease and high blood pressure, among other conditions. Its benefits are linked to a largely plant-based pattern rich in vegetables, wholegrains, legumes, nuts and olive oil, with fish in place of much red meat. It pairs naturally with lifestyle habits like moving at least 150 minutes a week and choosing water over soft drinks.
Reviewed by Rohan Smith, BHSc Nutritional Medicine · Elemental Health & Nutrition, Adelaide. Last reviewed 13 June 2026.
Important: This summary is general information, not personalised medical advice, diagnosis, or a treatment protocol. Speak with a qualified practitioner about your individual situation. Book a consultation →