¿Cuál es el secreto del éxito de la dieta mediterránea?
"La dieta mediterránea se ha asociado con varios beneficios para la salud mental, como la mejora del bienestar mental, incluyendo tasas más ...
Los alimentos básicos incluyen
Lo que estas regiones también tenían en común: los habitantes de Grecia, Italia y otros países mediterráneos consumen dietas ricas en alimentos predominantemente vegetales. <anchor>Los alimentos básicos incluyen</anchor> cereales integrales, frutas, verduras, alubias, legumbres, frutos secos, semillas, hierbas, especias y grasas saludables como el aceite de oliva virgen extra. Se recomiendan cantidades moderadas de proteínas magras (como pescado, marisco y aves de corral), así como huevos, productos lácteos como el yogur y vino (tinto, en particular, con las comidas). Por el contrario, las carnes rojas y los dulces deben consumirse con menos frecuencia. Con el tiempo, este patrón de alimentación saludable pasó a conocerse como dieta mediterránea.
Healthy Mediterranean Diet Meal Plan, Food Lists, and Recipes OLDWAYS – Cultural Food Traditions
Healthy Mediterranean Diet Meal Plan, Food Lists, and Recipes OLDWAYS – Cultural Food Traditions

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###### Explore Heritage Diets

### What is the  Mediterranean Diet?

The Mediterranean Diet reﬂects a way of eating that is traditional to the countries surrounding the Mediterranean. Key elements include an abundance of vegetables and fruits, herbs, seafood, olive oil, beans, and whole grains.

[Experience the Mediterranean](https://oldwayspt.org/culinary-travel/upcoming-trips/)

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### The buzz about the Mediterranean Diet

Scientists have studied the health benefits of the Mediterranean Diet for more than half a century. It has been named the Best Overall Diet by _U.S. News & World Report_ since 2018.

In 2023, the Mediterranean Diet was also ranked #1 Best Plant-Based Diet, Best Diet for Bone and Joint Health, Best Diet for Healthy Eating, the #2 Best Heart-Healthy Diet, and #2 Best Diet for Diabetes.

## Steps to get started

##### Eat lots of vegetables

Vegetables are abundant in the Mediterranean and are vitally important to the fresh tastes and delicious flavors of this diet.

##### Change the way you think about meat

If you eat meat, have smaller amounts. Use it as a garnish instead of a main course, or choose a smaller portion size for your main course.

##### Enjoy some dairy products

Fermented dairy products are common in the Mediterranean; choose plain Greek yogurt and smaller amounts of traditional, artisan cheeses.

##### Eat seafood twice a week

Fish such as tuna, salmon, and sardines are rich in omega-3 fatty acids, and shellﬁsh including mussels, oysters, and clams have similar beneﬁts for brain and heart health.

##### Eat vegetarian once a week

Build meals around beans, whole grains, and vegetables, and heighten their ﬂavors with fragrant Mediterranean herbs and spices.

##### Use good fats

Include sources of healthy fats in your meals, especially extra-virgin olive oil, nuts, peanuts, sunﬂower seeds, olives, and avocados.

##### Switch to whole grains

Whole grains like bulgur and brown rice are healthier, with more fiber, more protein, and higher levels of many essential nutrients than their refined counterparts.

##### For dessert, eat fresh fruit

Choose one of the many Mediterranean fruits – from fresh ﬁgs and oranges to pomegranates, grapes, and apples—and save sweets for special treats or celebrations.

## Mediterranian Diet food pyramid

![Oldways Cultural Food Traditions](https://oldwayspt.twic.pics/wp-content/uploads/2023/04/pyramid-illustration-1.png?twic=v1/focus=faces/resize=573/crop=573x647)

### Wine

_In moderation_

### **Drink water**

### **Be physically active and enjoy meals with others**

### Po **ultry, eggs, cheese, and yogurt**

_Eat moderate portions, daily to weekly_

### **Fish and seafood**

_Eat often, at least twice a week_

### **Fruits, vegetables, whole grains, legumes, beans, nuts, seeds, healthy oils, herbs, and spices**

_Base every meal on these foods_

### **Meats and sweets**

_Eat less often_

© 2009 Oldways. All rights reserved. Illustration by George Middleton.
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### Other ways to get started

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##### 4-Week Meal Plan Book

Simple recipes designed to introduce you to cooking this diet

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##### Food Glossary

Check out our glossary to get familiar with common foods in the Mediterranean Diet

[Food Glossary](https://oldwayspt.org/for-professionals/heritage-diet-background/mediterranean-diet-background/#med-food-glossary)

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##### Culinary Travel

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### Food and flavors of the Mediterranean Diet

![Oldways Cultural Food Traditions](https://oldwayspt.twic.pics/wp-content/uploads/2023/02/food-flavors.jpg?twic=v1/focus=faces/resize=760/crop=760)

### Food and flavors of the Mediterranean Diet

It’s likely that many Mediterranean foods are already among your favorites. Check out this resource to learn more about the foods and flavors that are common in the diet, and how frequently to eat them.

[Learn More](https://oldwayspt.org/wp-content/uploads/2023/09/MED-CommonFoods_0619.pdf)

### RECIPES

### Featured recipes

[View All Recipes](https://oldwayspt.org/recipes/filter/mediterranean-diet/all-courses/all-meals/all-choices/all-tags/)

[![](https://oldwayspt.twic.pics/wp-content/uploads/2024/07/HerbyBarleyCannelliniBowlLeekMushrooms_KL2.jpeg?twic=v1/resize=550/cover=550x375)Mediterranean Diet\
\
**Herby Barley and Cannellini Bowl with Leeks and Mushrooms**](https://oldwayspt.org/recipe/herby-barley-and-cannellini-bowl-leeks-and-mushrooms/) [![](https://oldwayspt.twic.pics/wp-content/uploads/2024/07/Chocolate-hazelnut-biscotti.png?twic=v1/focus=faces/resize=550/cover=550x375)Mediterranean Diet\
\
**Hazelnut Cocoa Biscotti**](https://oldwayspt.org/recipe/hazelnut-cocoa-biscotti/) [![](https://oldwayspt.twic.pics/wp-content/uploads/2024/07/OldwaysPiedmontPasta.jpg?twic=v1/focus=faces/resize=550/cover=550x375)Mediterranean Diet\
\
**Oldways Piedmont Pasta**](https://oldwayspt.org/recipe/oldways-piedmont-pasta/) [![](https://oldwayspt.twic.pics/wp-content/uploads/2024/04/Sun-Dried-Tomato-Greek-Salad-cover-img.jpg?twic=v1/focus=auto/resize=550/cover=550x375)Mediterranean Diet\
\
**Sun Dried Tomato Greek Salad**](https://oldwayspt.org/recipe/sun-dried-tomato-greek-salad/) [![](https://oldwayspt.twic.pics/wp-content/uploads/2023/12/vinaigrette-olio-piro.jpg?twic=v1/focus=faces/resize=550/cover=550x375)Mediterranean Diet\
\
**Fig Orange Vinaigrette**](https://oldwayspt.org/recipe/fig-orange-vinaigrette/) [![](https://oldwayspt.twic.pics/wp-content/uploads/2023/12/Darci-pesto-pasta-2_square-web.jpg?twic=v1/focus=faces/resize=550/cover=550x375)Mediterranean Diet\
\
**Al Fresco Sun Dried Tomato Pasta Salad**](https://oldwayspt.org/recipe/al-fresco-sun-dried-tomato-pasta-salad/) [![](https://oldwayspt.twic.pics/wp-content/uploads/2023/12/iStock-522959713.jpg?twic=v1/resize=550/cover=550x375)Mediterranean Diet\
\
**Grilled Summer Vegetable Lasagna**](https://oldwayspt.org/recipe/grilled-summer-vegetable-lasagna/) [![](https://oldwayspt.twic.pics/wp-content/uploads/2023/06/Barilla-Medium-Shells-with-Cherry-Tomatoes-Basil-Parmigiano-Reggiano-Cheese.jpeg?twic=v1/resize=550/cover=550x375)Mediterranean Diet\
\
**Shells with Cherry Tomatoes, Basil & Parmigiano Reggiano**](https://oldwayspt.org/recipe/shells-cherry-tomatoes-basil-parmigiano-reggiano/) [![](https://oldwayspt.twic.pics/wp-content/uploads/2023/12/Marinated-Mushrooms-Fava-Beans-Beets-and-Feta-with-Whole-Wheat-Orzo-01.jpg?twic=v1/resize=550/cover=550x375)Mediterranean Diet\
\
**Marinated Mushrooms, Fava Beans, Beets and Feta with Whole…**](https://oldwayspt.org/recipe/marinated-mushrooms-fava-beans-beets-and-feta-whole-wheat-orzo/) [![](https://oldwayspt.twic.pics/wp-content/uploads/2023/04/Roasted-Cauliflower-With-Romesco_0.jpg?twic=v1/resize=550/cover=550x375)Mediterranean Diet\
\
**Roasted Cauliflower with Romesco**](https://oldwayspt.org/recipe/roasted-cauliflower-romesco/) [![](https://oldwayspt.twic.pics/wp-content/uploads/2023/03/Mezze-Maniche-123_0.jpg?twic=v1/resize=550/cover=550x375)Mediterranean Diet\
\
**Mezze Maniche with Asparagus**](https://oldwayspt.org/recipe/mezze-maniche-asparagus/) [![](https://oldwayspt.twic.pics/wp-content/uploads/2023/12/Sweet-Potato-Toasts.jpg?twic=v1/resize=550/cover=550x375)African Heritage Diet\
\
**Sweet Potato Toasts**](https://oldwayspt.org/recipe/sweet-potato-toasts/)

[View All Recipes](https://oldwayspt.org/recipes/filter/mediterranean-diet/all-courses/all-meals/all-choices/all-tags/)

### Pyramid development and history

In 1993, Oldways created the Mediterranean Diet Pyramid–in partnership with the Harvard School of Public Health and the World Health Organization (WHO)–as a healthier alternative to the USDA’s original food pyramid.

[Learn More](https://oldwayspt.org/for-professionals/heritage-diet-background/mediterranean-diet-background/)

![](https://oldwayspt.twic.pics/wp-content/uploads/2023/10/MedHealthStudies_Large.png?twic=v1/focus=faces/resize=550/crop=550x367)

![](https://oldwayspt.twic.pics/wp-content/uploads/2023/10/MedHealthStudies_Small.png?twic=v1/focus=faces/resize=120/crop=120x120)

### HEALTH STUDIES

### Proven benefits in   countless studies

For more than half a century, both epidemiological and clinical studies have shown that people who eat a Mediterranean Diet have lower risks of heart disease, stroke, diabetes, and many age-related diseases.

[Learn More](https://oldwayspt.org/for-professionals/health-studies/filter/mediterranean-diet/all-courses/)

### FROM OUR blog

## Featured articles

[![](https://oldwayspt.twic.pics/wp-content/uploads/2023/02/iStock-640143244-healthy-food-in-heart-shape_1-scaled.jpg?twic=v1/focus=auto/resize=768/cover=768)\
\
**Feb 08 2022**  **4 Mediterranean Diet Habits that Are Good for Your Heart**\
February is American Heart Month, and there’s no better way to celebrate than with… READ MORE](https://oldwayspt.org/blog/4-mediterranean-diet-habits-are-good-your-heart/) [![Amongst Further Scrutiny](https://oldwayspt.twic.pics/wp-content/uploads/2024/02/iStock-522560901-Med-foods-scaled.jpg?twic=v1/focus=auto/resize=768/cover=768)\
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**Jun 14 2018**  **Major Mediterranean Diet Study Produces Impressive…**\
The PREDIMED study, first published in The New England Journal of Medicine in 2013, was… READ MORE](https://oldwayspt.org/blog/amongst-further-scrutiny-major-mediterranean-diet-study-produces-impressive-results/) [![The Best of the Eastern Mediterranean](https://oldwayspt.twic.pics/wp-content/uploads/2024/02/TabboulehFattoushLabneh-scaled.jpg?twic=v1/focus=auto/resize=768/cover=768)\
\
**Nov 15 2021**  **5 Ways (Beyond Breakfast) to Eat Yogurt on the…**\
The Mediterranean Diet is rich with gut-friendly fermented foods, and yogurt just might… READ MORE](https://oldwayspt.org/blog/5-ways-beyond-breakfast-eat-yogurt-mediterranean-diet/) [![6 Ways to Fit Meat Into a Healthy Mediterranean Diet](https://oldwayspt.twic.pics/wp-content/uploads/2024/02/PastaGuanciale-849.jpg?twic=v1/focus=auto/resize=768/cover=768)\
\
**Jun 06 2017**  **6 Ways to Fit Meat Into a Healthy Mediterranean Diet**\
Here at Oldways, we like to focus on the foundation foods of the Mediterranean Diet:… READ MORE](https://oldwayspt.org/blog/6-ways-fit-meat-healthy-mediterranean-diet/)

[See More](https://oldwayspt.org/blog/category/mediterranean-diet/)

### FROM OUR resources for professionals

## Featured resources

[12 Great Ways to Use Beets](https://oldwayspt.org/wp-content/uploads/2024/05/12ways_beets.pdf) [12 Great Ways to Use Buffalo Milk Mozzarella](https://oldwayspt.org/wp-content/uploads/2024/05/1220Great20Ways20to20use20Buffalo20milk20mozzarella_0.pdf) [12 Great Ways to Use Bulgur](https://oldwayspt.org/wp-content/uploads/2024/06/12ways_bulgur-1.pdf) [12 Great Ways to Use Dried Figs](https://oldwayspt.org/wp-content/uploads/2024/05/12WaysDriedFigs_0922-2.pdf)

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