Mediterranean diet

10 things that will motivate you to follow the Mediterranean diet

Following the Mediterranean diet is one of the best options for those who seek to maintain their ideal weight, in addition to taking care of their health. But what is special about this diet? We invite you to continue reading and learn about all the benefits that this diet can bring to your health.


The Mediterranean diet is not just a series of nutritional recommendations, it is much more than that, it is associated with a balanced lifestyle and constitutes an authentic cultural heritage of the peoples of the Mediterranean basin .

In fact, on November 16, 2010, it was declared Intangible Cultural Heritage of Humanity in a joint denomination of Spain, Greece, Italy and Morocco.

What foods make up the Mediterranean diet?

The Mediterranean diet is characterized by the fact that you can eat all kinds of foods, as long as the famous food pyramid is respected , which lays the foundations of which foods should be taken daily, which should be taken weekly, and which are those that should be take occasionally.

Mediterranean diet foods
The Mediterranean diet is one of the healthiest eating models, as it involves nutrient restrictions and suggests eating healthy and balanced.

Foods that should be eaten daily

  • Cereals: Pasta, rice and bread are an example of this, so experts recommend taking 30 grams of bread a day, and between 60 and 80 grams of pasta and rice a day.
  • Fruit and vegetables: The base of the nutritional pyramid indicates that 5 pieces of fruit and vegetables should be taken (alternated) a day, which corresponds to 120-180 grams of fruit, and between 150 and 200 grams of vegetables.
  • One and a half liters of water daily.
  • A glass of milk or two yogurts
  • One tablespoon of raw extra virgin olive oil.
  • Dressings like onion and garlic also raw.

Foods to be eaten weekly

  • Fish
  • Lean meat
  • Red meat: one serving per week is recommended.
  • Eggs: two to four servings per week.
  • Legumes and potatoes: recommended 3 times a week.

Foods that should be eaten occasionally

  • Pastries
  • Pastry
  • Candies
  • Sugar
  • Sugary juices and soft drinks

Also read : Olive oil, the best of the Mediterranean diet

10 reasons that will convince you to follow the Mediterranean diet

1. Considered one of the best diets based on scientific evidence

The Mediterranean diet is considered one of the dietary patterns with the greatest accumulated scientific evidence regarding its benefits for human health.

It has long been a focus of interest in the scientific community, especially for its therapeutic role against various pathologies associated with chronic inflammation, such as metabolic syndrome, diabetes, cardiovascular disease, neurodegenerative diseases, cancer, among others.

Woman eating a salad
The Mediterranean diet has been extensively researched for its health benefits. Your eating pattern can help prevent and treat various diseases.

2. Boost good cholesterol

According to researchers from the Center for Biomedical Research in Network Physiopathology of Obesity and Nutrition (CIBEROBN) and the Hospital del Mar Institute for Medical Research (IMIM), the Mediterranean diet helps the particles that  carry the so-called good cholesterol , which is the one that prevents the arteries from clogging, operate properly .

3. Reduces the risk of cardiovascular diseases 

Different studies have revealed that in Mediterranean countries people suffer fewer cardiovascular diseases than in the rest, due to the high amount of nutrients that traditional recipes contain.

4. Reduces the risk of breast cancer, heart attacks and strokes

The Predimed trial, led by Miguel Ángel Martínez-González, Professor of Public Health at the University of Navarra and also visiting professor at Harvard since June, has shown that the Mediterranean diet reduces circulatory problems by 66% , and by 30% heart attacks and strokes and a 68% risk of breast cancer.

5. Combat severe depression 

A team of scientists from the Australian University of Deakin conducted a series of tests that determined that the Mediterranean diet fights severe depression .

Tryptophan can help us deal with depression.
Following the Mediterranean diet can contribute to the prevention and treatment of depression. Healthy foods have a positive effect on brain chemistry.

6. Increases longevity 

People who follow the Mediterranean diet tend to live longer since it favors life expectancy and reduces the aging process thanks to its proposal to eat foods rich in antioxidants and high-quality nutrients.

7. Good for obesity

Little fat is consumed and the one used for cooking is olive oil. Much healthier than butters and other typical animal and vegetable fats from other diets. Therefore, it turns out to be a good option to deal with obesity. 

Read also: Decalogue to follow a healthier diet

8. Avoid mental decline

Green leafy vegetables, which have many antioxidants, prevent cell breakdown . Eat at least one serving to the day of such vegetables helps slow cognitive decline associated with aging, as suggests a study published in the journal Neurology .

9. Helps to achieve the ideal weight

The Mediterranean diet is very varied and with a low caloric intake. If you combine it with physical exercise, you can get closer to your ideal weight. Fighting overweight also removes many diseases that are worsened by poor physical shape.

Unlike the so-called “miracle diets, the Mediterranean diet helps to achieve a healthy and balanced weight without causing adverse effects. By the way, it favors the prevention of diseases associated with being overweight.

10. Following the Mediterranean diet helps the environment 

One of the bases of the Mediterranean diet is the consumption of  fresh and seasonal food , so by adopting these eating habits you will be helping the environment by promoting an adequate use of its natural resources.

After reading these 10 reasons to follow the Mediterranean diet, have you still not convinced yourself how recommendable it is? Take advantage of the arrival of summer to benefit from the great variety of fruits, vegetables and vegetables that the season offers us to start putting these tips into action.

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