Mediterranean diet is a way of nutrition that is considered to be the best one for the health of individual today. Especially for the preservation of heart and blood vessels.

The pyramid of the Mediterranean diet is very similar to the classic food pyramid. Cereals, cereal products (bread, pasta, semolina) and potatoes are found in the base which means they are eaten in the greatest quantity. There are vegetables and fruits, then nonfat meat, fish and seafood, milk and milk products, nuts and legumes. At the very top of the pyramid there are fats and desserts, the food that is eaten in the smallest amount.

Mediterranean diet is abundant with fresh, seasonal vegetables and fruits. According to the recommendations consume an amount of five portions a day. Specific foods for the Mediterranean diet are certainly fish and seafood, olive oil as a substitute for saturated fat, green leafy vegetables such as Swiss chard and raisins, various fruits like grapes, melons, pomegranate.

Are we going to BBQ?

Also, the way food is prepared in the Mediterranean diet is important. Fish are often prepared on a barbecue, fish soup is cooked and grilled or baked in the oven. Also, vegetables are eaten cooked. The fish should be eaten at least three portions a week and, if desired, can be consumed daily. For meat, it is recommended nonfat meat, chicken or turkey. In each meal the unavoidable part is vegetables, so the plate with a source of protein and some carbohydrates certainly adorn and seasonal vegetables. Chickpeas are rich in protein and can also serve as a substitute for meat, so in such a diet they can be the backbone of meals.

From vegetables the most commonly used are: raisins, zucchini, eggplants, tomatoes, asparagus, artichokes, onions and garlic. From fruits: grapes, melons, watermelons, oranges, lemons, peas, apricots, peaches, cherries.

Mediterranean diet is not designed as a reduction diet, but with long-term adherence to guidelines, is one of the highest quality forms of body mass loss.

In Mediterranean diet, it is recommended to consume wine in a moderate amount up to 2 dl per day. With the recommendation to be consumed with a meal.


Example menu:

Breakfast: Integral bread with a pate of chickpeas and arugula, and melon.

Snack: one cluster of grapes.

Lunch: fish soup, boiled potatoes, polenta, ½ cups of black wine.

Snack: Pomegranate.

Dinner: mozzarella salad, tomato, basil, olive oil, corn bread slice



A mediterranean diet is a form of nutrition that loses the excess kilograms in a proper way. Without any adverse effects, starvation, and without the appearance of the yo-yo effect, or returning the lost pounds.




Mediterranean diet for people who are used to eat poor quality, uniform and fatty foods initially may represent an effort to adapt to new ways of preparing food and new tastes, but also a challenge to the health and desired body weight.

A nutritionist’s opinion:

Mediterranean diet to nutritionist knowledge is the best form of diet today. The diet is rich in fiber, antioxidant substances, vitamins, minerals, high-quality fish protein, complex carbohydrates and unsaturated fats. All of these nutrients contribute to the health of individuals, but their synergistic contribution must be also considered.

People who are guided by  Mediterranean diet rarely suffer from heart and blood vessels (high blood pressure, cholesterol and triglycerides), diabetes, cancer and have a more resistant immune system. The Mediterranean diet is an ideal diet in prevention, but also in the recovery and treatment of the organism, and with the optimal energy intake of foods during the day, the body mass is also very successfully regulated.