Mediterranean Diet

The Mediterranean Diet is based on the traditional eating habits from the countries that surround the Mediterranean Sea based on the consumption of fresh, seasonal and local foods.

The World Health Organisation (WHO) has identified the Mediterranean diet as an effective dietary strategy to prevent and control non-communicable diseases (NCDs), which are currently the leading cause of premature death globally.

The Mediterranean Diet is one of the healthiest diets worldwide and is characterised by a low consumption of saturated fats and a high intake of fibre, antioxidants, whole grain cereals, legumes, olive oil, fruits, vegetables and nuts.

  • Low consumption of red meats or meat products
  • Low consumption of sweets
  • Low to moderate consumption of poultry and dairy products
  • Moderate to high consumption of fish intake
  • Consumption of virgin or extra virgin olive oil
  • Abundance consumption of plant foods (vegetables, nuts, fruits, whole grains, legumes)
  • Physical activity and other healthy lifestyle factors


Chickpeas are a valuable source of proteins, vitamins and minerals and do not contain cholesterol. They are popular in the Middle East and Mediterranean countries and can be found all supermarkets over Europe. They are can be eaten in the form of roasted, boiled or in the form of hummus.


This red-purple fruit has a variety of nutrients that help maintain health, including vitamins, minerals, fibre and powerful antioxidants. Pomegranates have been cultivated throughout Middle East and the Mediterranean region for years and can be consumed fresh or in the form of juice, jam or syrup.

The consumption of pomegranate has been associated with studies highlighting anti-inflammatory, anti-viral, anti-bacterial properties and beneficial effects on cardiovascular health.


Nuts are good sources of healthy fats, protein and fibre and have beneficial properties in preventing cardiovascular diseases. Nuts common in the traditional Mediterranean Diet include almonds, hazelnuts, cashews, pine nuts, sesame seeds and walnuts, among others.

Sourdough bread

Sourdough bread is made by the fermentation of dough using naturally occurring lactobacilli and yeast. It has more sour taste and better inherent keeping qualities than breads made with baker’s yeast.

Sourdough fermentation represents one of the oldest ways to ferment cereals and confers suitable sensory, structural and shelf life properties to breads.