Mediterranean way of eating

The Mediterranean way of eating is based on traditional foods eaten in countries around the Mediterranean Sea.

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About the Mediterranean way of eating

If you eat how people in countries on the Mediterranean Sea have traditionally eaten, you are more likely to live longer and have better health over your lifetime. You will have a lower risk of developing:

  • heart disease
  • stroke
  • cancer. 

This way of eating and living may also prevent or reduce symptoms of:

  • diabetes
  • glaucoma
  • arthritis
  • Parkinson's disease
  • menopause
  • depression
  • dementia.

It is rich in plant foods such as:

  • vegetables
  • fruits
  • legumes
  • nuts
  • wholegrains.

It also includes small amounts of:

  • fish
  • chicken
  • low-fat milk and milk products
  • healthy fats.

Red meat and processed meat are limited.

This way of eating also focuses on a healthy lifestyle and routines. This means:

  • keeping physically active
  • getting plenty of rest
  • relaxing and sharing meals with whānau and friends.

How to eat the Mediterranean way

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Have at least 5 servings of vegetables and 2 servings of fruit every day. A serving is about a handful.

Portion sizes — Heart Foundationexternal link

Include at least 1 serving of raw vegetables every day. Eat a variety of different coloured and textured fruits and vegetables.

Include wholegrains with every meal. Wholegrains include:

  • wholegrain bread
  • rolled oats
  • brown rice
  • wholemeal pasta
  • grains such as quinoa, millet, barley and buckwheat.

Have legumes in a couple of meals every week. Legumes include:

  • lentils, the basis for dhal
  • chickpeas, a main ingredient in hummus
  • black beans, great for vegetarian nachos
  • kidney beans, a protein boost for salads.

Use low‑fat milk instead of whole milk and use yoghurt instead of ice cream.

Choose low‑fat yoghurt and cheese such as:

  • edam
  • feta
  • cottage cheese.

Have fermented milk products such as live yoghurt and kefir regularly if you enjoy them.

Eat fish or other seafood such as mussels at least twice a week.

Choose oily fish such as:

  • salmon
  • sardines
  • mackerel
  • tuna.

Fresh fish and canned fish are both healthy choices. Avoid fried fish.

Use healthy cooking methods such as:

  • grilling
  • steaming
  • lightly pan‑frying in a little extra virgin olive oil or canola oil.

Have skinless chicken at least twice a week. Eat up to 4 eggs every week.

Each week, do not eat more than 2 servings of red meat. A serving is the size and thickness of the palm of your hand (about 100 grams cooked).

Processed meats include:

  • sausages
  • bacon
  • ham
  • salami
  • prosciutto
  • chorizo
  • corned beef (or silverside).

Processed meats usually contain high levels of salt and fat, have added nitrogen-based preservatives and are often smoked. All of these are likely to increase the risk of cancer. It is recommended that you eat very little or no processed meats.

Eat a small handful (30 grams) of raw or roasted nuts or seeds every day. Have them as a snack or add them to your breakfast cereal, salad or stir-fry. Make sure they are unsalted and without added fat.

Add diced olives to:

  • salads
  • stews
  • sandwiches.

Replace butter and margarine with olive oil or canola oil. Lightly spread the oil on wholegrain bread and use it in cooking and dressings.

Cold pressed extra virgin olive oil has more health benefits than other types of olive oil. It is also the most flavourful.

Olive oil tips

  • Choose an olive oil with a recent harvest date or a long shelf life.
  • Choose an olive oil that is in a dark glass bottle or tin.
  • Store the olive oil in a cool dark place, away from heat and light.

Drink at least 8 cups of fluids a day. Aim to make water your main drink. Other fluids you could include are:

  • low-fat milk or reduced‑fat milk
  • tea, herbal tea and coffee with no sugar.

Instead of salt, flavour your food with:

  • ground pepper
  • lemon juice
  • vinegar
  • fresh garlic
  • ginger
  • mustard
  • chilli
  • other herbs and spices.

Choose foods that are naturally sweet and contain lots of nutrients, like fruit. Only have sugary foods occasionally.

Wine, especially red wine, is a traditional part of the Mediterranean lifestyle. But we know that is it the overall way of eating and other factors in the Mediterranean lifestyle, such as keeping physically active and socially connected, that lower the risk of disease.

If you choose to drink alcohol, drink it sparingly and with your main meal.

Alcohol and related harms