MEDITERRANEAN DIET: FOOD, WEEKLY MENU AND BENEFITS - NUTRITION - 2025

The Mediterranean diet is a nutritional tradition established in several European countries that belong, as its name says, to the Mediterranean. Among them are: Spain, Portugal, Italy, France, Greece and Malta.

This type of diet is mainly based on ingredients and foods originating from local agriculture, where the reduction of carbohydrates is characteristic. Instead of animal fats, other types of consumables are proposed, such as vegetables and monounsaturated fats.

History of the Mediterranean diet

The intake of a Mediterranean diet has been shaped over the centuries, evolving over the years until it reaches our days as we know it.

Even so, when historically the words "Mediterranean diets" are known for the first time it is in the middle of the 20th century, in 1948.

This was due to the different studies carried out by the epidemiologist Leland G. Allbaugh, who studied the way of life presented by the inhabitants of the Greek island of Crete, comparing it with those of the United States.

On the other hand, Ancel Keys, a physiologist from North America, carried out a study based on coronary heart disease, cholesterol in the blood and, most importantly, on the lifestyle of Italy, Greece, Yugoslavia, the Netherlands., Finland, United States and Japan). From this analysis, new and important data would emerge about the ways of eating in different countries.

Keys's conclusion translated into results where coronary heart disease occurred in a less violent way in countries belonging to the South. She concluded that this was due to a so-called "Mediterranean way".

What was this "mediterranan way" about? Well, basically in the realization of a greater physical exercise together with a vegetable intake along with a decrease in products originating from animals.

Finally, it ended up leading to what is known today as the Mediterranean diet until today, when in 2007 the Government of Spain made the first attempt for this type of diet to earn the title of Cultural Heritage Immaterial of Humanity, which was rejected at an international conference organized in Abu Dhabi by Unesco.

Finally, and only six years ago, specifically on November 16, 2016, it received the designation of Intangible Cultural Heritage of Humanity.

Characteristic foods of the Mediterranean diet

Rich in vitamins of all kinds and fiber, it is one of the healthiest and most balanced eating habits that we can find on the international scene. In addition, it is not especially high in terms of saturated fats and sugars.

In this way, the foods that compose it are varied, and as we have indicated, many of them come from the earth:

Vegetables and vegetables

They are foods rich in potassium, preventing hypertension and bloating of the belly. They also provide us with a large amount of minerals such as iron, phosphors, zinc, calcium, magnesium, copper or the previously mentioned potassium.

As for vitamins, A, B and C are abundant among this type of food, providing fiber, which functions as a regulator of intestinal transit and as powerful antioxidants, fighting against the cells that cause aging in our body, in addition to the carcinogenic.

Vegetables

Powerful foods that are summarized in the contribution of fiber, vitamin B and a large amount of minerals, where magnesium, phosphorus, potassium, iron and calcium predominate. Likewise, amino acids abound in its composition, helping better digestion.

For example, lentils (a common Mediterranean dish) have between 25 and 30% protein, something extremely beneficial for the development of our body.

Fish

They stand out for their contribution of Omega -3 and polyunsaturated fatty acids to the diet. To this must be added its low caloric intake and its high amount of protein, where it varies from 15 to 24% depending on the type of fish that we are going to take.

White meats

They are the lightest and lowest-fat meats that we can find today, such as chicken, hen or rooster.

Its vitamin B12 is striking, but it also integrates different minerals such as iron, proteins and essential amino acids for our vital functions.

Pasta, rice and cereals

Great energy contributors, they help us maintain our weight, lower the glycemic index that we have and especially reduce the chances of suffering from breast cancer.

It should be mentioned that several scientific studies have concluded that they are the perfect ingredients to combine with any type of dish, especially vegetables.

Fruits

One of the fundamental foods, whether in any diet. They are abundantly rich in a multitude of vitamins, minerals, trace elements and bioflavonoids, nutrients that help regulate our immune system and strengthen it against numerous diseases.

They also stimulate our kidney and liver function thanks to their high levels of fiber.

Nuts

They are foods that energetically contribute a lot to the body with high caloric levels along with nutrients such as omega -3 fatty acids or different types of healthy fats, in addition to fighting free radicals.

Among the most beneficial and advisable nuts that we can consume are walnuts, almonds, pistachios, hazelnuts and finally peanuts (although certain currents place it as a legume).

Liquids

Among these we find olive oil as the central axis of practically all meals, which helps us reduce the risk of suffering from blockages in the arteries thanks to its oleic acid. It also shows high levels of carotenes and vitamin E.

Another important liquid is wine, which can be ingested as a drink or used as an important component for meals. Its intake, among many other benefits, helps prevent different cardiovascular diseases thanks to its anticoagulant effects due to the fibrinogen protein, which helps our blood flow in a more constant way.

Finally, we could not forget the vinegar also deserves a mention, since it is also a usual of our meals. In its composition it has potassium, calcium, pectin and malic acid. For people with hypertension, two tablespoons of apple cider vinegar can bring levels back to normal.

Mediterranean food pyramid

There is a nutritional pyramid created by the Mediterranean Diet Foundation. Her main contributions can be summarized in:

• Water: Of vital importance, where 1.5 to 2 liters of this liquid should be guaranteed daily. According to the foundation “correct hydration is essential to maintain a good balance of body water, although the needs vary according to different factors. In addition, the contribution of liquid can be completed with herbal infusions with moderate sugar and broths low in fat and salt ”.
• Food: We observe a first demarcation where the foods that we must eat per week are located, with sweets at the top, ranking as the food that should be used the least and just above processed and red meats and potatoes followed by meat white, fish and shellfish, eggs and legumes.

In another tonality we see what we should eat daily. This group includes Nuts, dairy derivatives and different herbs, spices, onions and garlic.

Finally and at the base and as a routine in the main meal are fruits and vegetables, pasta, rice, olive oil, bread and various cereals.

• Physical activity: Highlights the importance of physical exercise on a regular and daily basis. All accompanied by adequate and deserved rest.
• Wine: Located on the fringes of the pyramid, it is advisable to drink in a moderate and responsible way, from which it is said that customs must be respected.

Benefits and risks

Benefits

Being one of the diets that have a lower calorie index, it helps to lower the weight level and helps control the pressure in the arteries in the same way that it does with our cholesterol.

Performing this diet in a correct way will lead to chronic diseases such as diabetes or Alzheimer's considerably reduce the chances of being contracted.

Recent studies have shown that the level of mortality due to cancer is lower in countries that consume the Mediterranean diet. The functioning of various vital organs such as the kidney or the heart itself is also optimized.

Obviously, all this will be enhanced with a regular practice of exercise. It is recommended to do about 30 minutes a day, five days a week and in a moderate way. Among the options that we can carry out, we find brisk walking, regular running, cycling or even swimming.

Risks

We have been talking about the many advantages that the Mediterranean diet provides us, but it also shows some risks and disadvantages.

The amount that our body must assimilate of iron and calcium can be reduced due to the low consumption of dairy and meat products.

On the other hand, the importance of wine can go to extremes in some cases. That is why it is advisable to drink in moderation, regulating its consumption if possible to one drink a day, which can also be beneficial for our body.

Examples of Mediterranean diet: a weekly menu

Below we show you a clear example belonging to a Mediterranean diet that will help you lose weight.

Monday

• Breakfast: Coffee with milk and toast with goat cheese to spread. End with a
• Mid-morning: Cereal bar. Natural orange juice.
• Food: Chickpea soup with hake meatballs stewed with potatoes. Finish with grapes.
• Snack: Cottage cheese with sugar.
• Dinner: Swiss chard with garlic and grilled turkey and cherry tomato skewers with couscous. Finish with custard apple.

Tuesday

• Breakfast: Milk with cocoa powder and whole grains.
• Mid Morning: Natural pear smoothie.
• Food: Stewed green beans and grilled chicken fillet with steamed broccoli. Finish with a pineapple carpaccio.
• Snack: Toast with sweet quince.
• Dinner: Salad with cucumber, black olives, onion and Feta cheese with salmon with vegetables al papillote. Finish with a peach.

Wednesday

• Breakfast: Milk with biscuits with strawberry jam.
• Mid-morning: Sandwich with lettuce, tomato and cheese and natural grape juice.
• Food: Tomato soup with rice with rabbit and artichokes. Finish with an orange.
• Snack: Seed bread with olive oil.
• Dinner: Cauliflower sautéed with bacon with scrambled eggs with mushrooms and toasts. Finish with a banana or yogurt.

Thursday

• Breakfast: Milk with olive bread with tomato slices and virgin olive oil.
• Average Morning: Apple compote.
• Food: Roasted red peppers with pine nuts with grilled pork loin with mustard sauce and rice. Finish with a persimmon.
• Snack: Small tuna sandwich.
• Dinner: Cream of vegetables and croutons with fried fish. Finish with a couple of tangerines.

Friday

• Breakfast: Coffee with milk with toast with chocolate to spread.
• Mid-morning: Muesli bar with dried fruit.
• Food: Stewed broad beans with vegetable and pea omelet (Campesina) and lettuce. Finish with some grapes.
• Snack: Milk with a homemade cake.
• Dinner: Brussels sprouts sautéed with chopped almonds with a spinach, goat cheese and honey crepe with zucchini slices. Finish with a pear.

Saturday

• Breakfast: Whole grain cookies with a pineapple yogurt shake.
• Mid-morning: Small varied montaditos.
• Food: Migas. Pickled tuna with onion and banana flambéed with chocolate.
• Snack: Macedonia.
• Dinner: Purée of two colors (potato and beet) gratin and chicken thighs with baked carrot. Finish with an Orange.

Sunday

• Breakfast: Coffee with milk with ensaimada.
• Mid-morning: Assorted nuts, dried fruits and olives.
• Lunch: Vegetable cannelloni gratin and grilled duck breast with fig sauce. Finish with an orange or custard.
• Snack: Apple sliced ​​with cinnamon.
• Dinner: Soup of fine noodles and eggs stuffed with smoked salmon gratin with grated carrot. Finish with a frozen fruit yogurt.