The Green Mediterranean Diet: A Sustainable and Nutritious Way of Eating

Green Mediterranean Diet

Adopting a green Mediterranean diet: The perfect balance between health and sustainability

The Mediterranean diet is widely recognized for its numerous health benefits, including improved heart health, weight management, and disease prevention. However, with the increasing demand for Mediterranean cuisine, the traditional way of preparing these dishes has become unsustainable. The Green Mediterranean Diet is a new approach that incorporates more plant-based and sustainable options into traditional Mediterranean cuisine.

The health benefits of a green Mediterranean diet

The Green Mediterranean diet is a healthy and eco-friendly way of eating that emphasizes the use of locally sourced and in-season ingredients. By incorporating more plant-based options into the diet, such as fruits, vegetables, nuts, and legumes, the Green Mediterranean diet offers an even more comprehensive and nutritious way of eating. Plant-based Mediterranean dishes are rich in antioxidants, fiber, and healthy fats, which are essential for maintaining a healthy diet.

The environmental impact of a green Mediterranean diet

One of the main concerns of traditional Mediterranean cuisine is its environmental impact. The increased demand for Mediterranean dishes has resulted in the overfishing of certain species and the use of non-sustainable farming practices. The Green Mediterranean diet addresses these issues by promoting the use of locally sourced and eco-friendly ingredients. This not only reduces the environmental impact but also supports local farmers and businesses.

Incorporating a green Mediterranean diet into your lifestyle

Incorporating the Green Mediterranean diet into your lifestyle is simple and easy. Start by experimenting with plant-based Mediterranean recipes, such as ratatouille, falafel, or a classic Greek salad with a twist. When grocery shopping, look for locally sourced and in-season ingredients, and opt for organic options when possible. Also, try to reduce meat consumption and incorporate more plant-based protein sources into your diet, like lentils, chickpeas, and tofu.

What are the top 10 foods on a Mediterranean diet?

  1. Olive oil – A staple in Mediterranean cuisine, olive oil is high in healthy monounsaturated fats and is used for cooking, dressings, and marinades.
  2. Fish and seafood – Fish such as salmon, tuna, and sardines are high in omega-3 fatty acids and are a common source of protein in Mediterranean diets.
  3. Whole grains – Whole grains such as quinoa, barley, and whole wheat bread are a good source of fiber and provide energy.
  4. Nuts and seeds – Nuts and seeds like almonds, walnuts, and sunflower seeds are rich in healthy fats, protein, and minerals.
  5. Legumes – Legumes like lentils, chickpeas, and beans are a good source of protein and fiber.
  6. Fruits and vegetables – Fresh fruits and vegetables like tomatoes, cucumbers, eggplants, peppers, oranges, lemons, and berries are an essential part of the Mediterranean diet.
  7. Herbs and spices – Herbs like basil, oregano, parsley and spices like cumin, paprika, and turmeric are used to flavor Mediterranean dishes.
  8. Poultry – Chicken and turkey are lean protein options that are often consumed in Mediterranean diets.
  9. Dairy – Dairy products like feta, mozzarella, and yogurt are consumed in moderate amounts in Mediterranean diets.
  10. Red wine – Moderate consumption of red wine is often included in Mediterranean diets for its potential health benefits.

What foods are not allowed on the Mediterranean diet?

The Mediterranean diet is a flexible and balanced way of eating, there are no specific foods that are completely prohibited, but there are some foods that are typically limited or consumed in moderation. These include:

  1. Processed foods – Processed foods such as packaged snacks, frozen meals, and fast food are high in added sugars and unhealthy fats, and are not part of a Mediterranean diet.
  2. Refined grains – White bread, pasta, and pastries are made from refined grains and are low in fiber and nutrients. Mediterranean diets favor whole grains instead.
  3. Red meat – Red meat such as beef, pork, and lamb is typically consumed in small amounts or avoided altogether in Mediterranean diets due to its high saturated fat content.
  4. Saturated fats – Saturated fats such as butter, lard, and coconut oil are typically limited in Mediterranean diets in favor of healthier fats like olive oil.
  5. Trans fats – Trans fats found in foods like fried foods, crackers, and baked goods are best avoided in Mediterranean diets.
  6. High amounts of sugar – Foods high in added sugar such as candy, cookies, and sweetened drinks are not part of Mediterranean diet and should be limited.

It’s important to note that Mediterranean diet is not a strict regimen, and some variations exist depending on the country of origin. It’s more a way of eating that emphasizes on fresh fruits, vegetables, whole grains, legumes, fish and seafood, dairy, and healthy fats, so it’s more about moderation and balance.


In conclusion, the Green Mediterranean diet is a sustainable and healthy way of eating that offers numerous benefits for both personal health and the health of the planet. By incorporating more plant-based options and locally sourced ingredients into traditional Mediterranean cuisine, the Green Mediterranean diet provides a delicious and nutritious way of eating that supports both our bodies and the environment.