Mediterranean Diet Ultimate Guide

Feb 18, 2020Mediterranean Specialties

The famous Mediterranean Diet

What is a Mediterranean diet? We get that question a lot, so we decided to write a blog post about it.

In this post, we will explain where the diet originates and what it entails. If you want to eat like a person living in the Mediterranean area, and get all the health benefits of this nutritious diet, we will tell you how.

As native Mediterraneans (Spain and France), we have first hand knowledge of what Mediterraneans eat. We will help you eat the same things, and tell you where to get the products.

In this article you will find the following topics :

➡️ What is a Mediterranean diet?
➡️ What to eat on a Mediterranean diet
➡️ Where to find Mediterranean foods
➡️ A typical Mediterranean recipe

What is a Mediterranean diet?

When we speak of the Mediterranean diet, we are talking about a diet that is similar to what is eaten in Mediterranean countries: France, Italy, Spain, Portugal, Greece, Morocco, Algeria, Tunisia, and Turkey.

Many people think a Mediterranean diet is based only on what is eaten in France, Italy, Spain and Greece, but the diet also includes foods from Morocco, Algeria, Tunisia, and Turkey. We include all the countries around the Mediterranean Sea, not just the European ones.

The Mediterranean diet varies from one country to another but the base of all the diets is a lot of vegetables and fruits,, beans, nuts, and all kinds of grains. Fish is also a staple of the diet since these countries are all close to the sea. Unsaturated fat like olive oil is also a key part of the diet.. What you eat less of is meat and dairy products.

This kind of diet is known for its health benefits and is especially good for the heart.

What to eat on a Mediterranean diet

Eating a Mediterranean diet may mean adding new foods and eliminating some favorites. .

Following is a typical Mediterranean diet:

Eat at least 5 servings of fruits and vegetables per day (yes, we even have TV advertisements about it). For example, in a day you could eat1 apple, few carrots, some zucchini, a tomato, and a banana.
Check out this article to know more about adding 5 fruits and vegetables a day to your diet.

Base your meals on carbohydrate-rich foods like potatoes, bread, rice, or pasta. Most European meals are centered around one of these foods, such as the popular ratatouille, a mix of vegetables eaten with rice.

Pulses (beans, lentils, and peas), fish, meat, and eggs are all part of a good Mediterranean diet. Yes, meat – the diet allows for a small amount. !
We suggest keeping with meats from the Mediterranean region, such as Iberico Pork.

Eat at least 2 servings of fish per week, and don’t forget to use unsaturated oil or vegetable oil (preferably a good quality olive oil) when preparing it.

Because the base of this diet is unsaturated fats, the only dairy products eaten are lower fat and sugar products like greek yogurt. Avoid oily, fatty foods and eat even unsaturated fats in small amounts. Another option is to use dairy alternatives made from soy or nuts.

When following a Mediterranean diet, you should also drink a lot of water throughout the day, between 1.5L – 2.5L (6-8 cups) depending on your body weight and level of activity. Yes, you may have to go to the bathroom a lot, but the water will help keep your body clean and your muscles strong.

Finally, to follow a Mediterranean diet you will need to avoid drinks high in fat and sugar. Fountain sodas are definitely not part of this diet!.

As you can see, you have many choices of fresh, delicious foods to eat when following a Mediterranean diet. Even if you don’t follow it strictly and eat this way a few times a week, your body will thank you.

To sum up, follow these guidelines to make your diet more Mediterranean.

1.Eat starchy food, bread, rice, pasta.
2.Eat a lot of fresh fruits and vegetables.
3.Include fish to your diet (at least twice per week).
4.Eat less meat (once a week).
5.Avoid dairy-fat and dairy-sugar.
6.Avoid drinks with high sugar and high fat.
7.Choose unsaturated fats made from vegetables, such as olive oil.

Where to find Mediterranean foods

Nowadays it is easy to find all types of foods. For a Mediterranean diet you will be able to find everything you need in a supermarket. If you would like to use real Mediterranean products, there are many companies in the U.S. that import and sell authentic Mediterranean food.

Obviously we are one of them. We know the countries, we know the food, and we know the Mediterranean diet.
We actually started importing Mediterranean food because we were missing it here in the U.S. We also work with restaurants and star chefs that are from the Mediterranean and wantto prepare the specialties of their native country.

Thus, you can find many Mediterranean foods in our online store. From fish to beans, through desserts and Mediterranean specialties, you will be able to find anything you need to have the perfect Mediterranean diet.

A typical Mediterranean recipe


You may have heard of ratatouille from the Pixar movie set in France. It is an authentic Mediterranean dish that is super easy to make. It is the perfect Mediterranean diet meal.

Ingredients :

1 eggplant
2 zucchini
2 tomatoes
1 onion, chopped
1 garlic clove, minced
Olive oil
Thyme, Laurel (bay leaf), salt and pepper

Preparation :

1. Cut the vegetables into slices about one inch thick.
2. In a pan, put olive oil (about a tablespoon) and once hot, add the garlic and onion.
3. After a few minutes add zucchini and eggplant, put on medium heat, and cover the pan to keep the steam in.
4. When eggplant and zucchini are almost done, add the tomatoes and cook it for a few minutes longer.
5. Add salt, pepper, thyme and bay leaf, and let the mixture cook for a few minutes to blend the flavors.
6. Serve it hot with rice.

You can add fish or meat to the dish. We recommend both Cod Fish and Iberico pork both of which pair well with ratatouille.

If you would like to see more Mediterranean recipes, feel free to visit this page.

Bon appetit!