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International Mediterranean Diet Month


There is no definitive plan to follow when it comes to a Mediterranean diet due it being consumed by many countries and lifestyles. But there is a lot of research out there to confirm the health benefits of eating a Mediterranean diet, which include:

  • Weight loss
  • Reduced risk of type 2 diabetes
  • Lowered cholesterol and blood pressure
  • Lowered risk of early death by 40%
  • Lowered risk of heart disease by 30%
  • Reduced risk of depression
  • Reduced risk of developing diseases such as cancer, Parkinson’s and Alzheimer’s
  • Lowered risk of premature death


The Mediterranean diet can be adjusted to suit individual needs and preferences, but the guidelines you should follow are:





Vegetables – Broccoli, kale, spinach, onion, cauliflower, carrots, Brussels sprouts, cucumber, cabbage, peppers, asparagus

Fruits – Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melon, peaches

Whole grains – Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole grain bread, whole grain pasta

Nuts and seeds – Almonds, walnuts, Macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds

Legumes – Beans, peas, lentils, pulses, peanuts, chickpeas

Fish & seafood – Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels

Herbs & spices – Garlic, basil, rosemary, sage, nutmeg, cinnamon, pepper

Healthy fats – Extra virgin olive oil, olives, avocados, avocado oil






Red meat – Pork and beef


Sugar-sweetened drinks – Fizzy drinks, sodas, soft fruit flavoured drinks

Added sugar – Table sugar, various sugars and syrups added to processed foods and drinks

Processed meat – Processed sausages, hotdogs, salami, corned beef, canned meat

Refined grains – White bread, white rice

Refined oils – Soybean oil, cottonseed oil, rapeseed oil, sunflower oil

Processed food – Anything labelled ‘low fat’ or ‘diet’ and anything that looks like it was manufactured in a large factory. Check nutrition labels for high levels of salt, sugar and fat


Extra points worth knowing:

  • A Mediterranean diet is known to be high in plant foods, and relatively low in animal products
  • Eating fish or seafood is recommended at least twice a week
  • Water should be your go-to choice of fluid, although tea and coffee is fine as long as it doesn’t contain sweeteners or sugar


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Are you thinking about adding something to your health and wellbeing programme? Contact us here for more information on our Employee Nutrition Services.

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