Why is Mediterranean Food Popular & Healthy? 

What is Mediterranean food? 

Mediterranean cuisine refers to the native food of countries near the Mediterranean Sea. It consists of dishes and preparations that are healthy and tasty.  

The Mediterranean diet focuses on the consumption of veggies, fruits, nuts and olive oil. The cuisine is also known for the use of fish over meat, wholegrains, and herbs and spices. 

The Mediterranean diet is popular among fitness enthusiasts because it promotes good health.   

Examples of Mediterranean Cuisine 

Greek, Italian, and French cuisines comprise one portion of the Mediterranean cuisine. The cuisine also includes food from Morocco, Egypt, Israel, and Syria. Popular Mediterranean preparations include: 

• Gyros 

• Saganaki Halloumi 

• Zeytinyağli Yaprak Sarmasi 

• Ouzo Snapper with Fennel and Tomatoes 

• Lahem Meshwy 

• Spanakopita Pie 

• Chicken with Lemon, Oregano, and Feta 

• Seafood and Chicken Paella with Chorizo 

• Roasted Branzino with Caper Butter 

• Tzatziki 

• Greek Salad with Shrimp and Kamut 

• Celery Salad with Pine Nuts, Arugula, Feta, and Pita 

• Lamb Sliders with Yogurt-Tahini Sauce 

• Artichoke and Shrimp Gratins 

• Kale-Artichoke Stuffed Shells 

• Seared Salmon with Pistachio Pesto 

• Spaghetti with Tomatoes, Black Olives, Garlic, and Feta Cheese 

• Roasted Eggplant Moussaka with Lamb 

• Halloumi and Vegetable Skewers with Pomegranate-Tahini Sauce 

• Fresh Figs with Labneh and Carob Molasses 

• Grilled Lamb Chops with Herby Yogurt Sauce 

• Socca with Zucchini and Olives 

• Soppressata Pizza with Calabrian Chiles and Hot Honey 

• Grilled Chicken with Banana Pepper Dip and Fattoush 

• Za’atar-Spiced Beet Dip with Goat Cheese and Hazelnuts 

• Pot-Roasted Eggplant with Tomatoes and Cumin 

• Spiced Pork Tenderloin with Hazelnut Vinaigrette 

• Hummus Masabacha with Paprika and Whole Chickpeas 

• Greek Fish Stew 

The Benefits of Mediterranean Diet 

The benefits of Mediterranean diet are: 

• Reduces the chances of heart attacks and strokes 

• Promotes correct body weight and mass 

• Helps to maintain healthy blood sugar levels, cholesterol, and blood pressure 

•  Lowers the risk of metabolic syndrome 

• Helps to maintain a healthy digestive system 

• Lowers the risk of certain types of cancer 

• Slows the decline of brain function as you age 

• Extends lifespan 

• Helps reduce weight  

• Improves stomach’s health 

The Best Qualities of Mediterranean Food 

• Limits consumption of trans fat and saturated fat 

• Promotes consumption of healthy unsaturated fats, including omega-3 fatty acids 

• Restricts sodium intake 

• Limits refined carbohydrates, including sugar 

• Promotes the consumption of fiber and antioxidants 

Mediterranean Food Items List  

Mediterranean cuisine can be grouped into four basic categories vegetables, fruits, nuts and grains. Here’s a comprehensive list of food items used in Mediterranean dishes: 

1. Vegetables 

Vegetables are used heavily in Mediterranean food and dishes. Roots, green vegetables, and leafy vegetables are used in Mediterranean preparations. Here’s a list of vegetables used: 

• Tomatoes 

• Broccoli 

• Kale 

• Spinach 

• Onions 

• Cauliflower 

• Carrots 

•  Brussels sprouts 

• Cucumbers 

• Potatoes 

• Sweet potatoes 

• Turnips 

• Beets 

2. Fruits 

Fruits are rich with multi-vitamins. Here’s a list of fruits used in Mediterranean dishes: 

• Apples 

• Bananas 

• Oranges 

• Pears 

• Strawberries 

• Grapes 

• Dates 

• Figs 

• Melons 

• Peaches 

3. Nuts 

The Mediterranean food diet consists of a limited number of nuts. The nuts used in Mediterranean cooking are: 

• Almonds 

• Walnuts 

• Macadamia nuts 

• Hazelnuts 

• Cashews 

• Sunflower seeds 

• Pumpkin seeds 

• Peanuts  

4. Grains 

Popular grain-based food items are: 

• Oats 

• Brown rice and wild rice 

• Rye 

• Barley 

• Corn 

• Buckwheat 

• Whole wheat bread  

• Pasta 

Other Food Items 

Besides vegetables, fruits, nuts, and grains, many other food items are used for Mediterranean cooking. These are the items used in Mediterranean dishes: 

• Sardines, trout, tuna, mackerel, and shrimp 

• Beans, peas, lentils, and pulses 

• Chicken, duck, and turkey 

• Chicken, quail, and duck eggs 

• Cheese, yogurt, and milk 

• Garlic, basil, mint, and rosemary 

• Extra virgin olive oil, and olives 

To Summarize 

Mediterranean food promotes a healthy diet. This cuisine is known for its extensive use of various vegetables, fruits, nuts, seafood, and olive oil. Also, the use of red meat is very limited in these dishes. Alcohol consumption is also restricted in the Mediterranean diet. 

Mediterranean dishes have many benefits. The Mediterranean diet improves health quality and increases lifespan. It’s known to promote healthy organ functions. It lowers the risk of cancer and helps to maintain a healthy digestive system.    

Switch to the Mediterranean diet for healthy living! 

Read More: How to Improve Heart Health with the Mediterranean Diet