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The Mediterranean Diet

alimentos de la dieta mediterránea

The foods of the Mediterranean diet are a treasure worth knowing and appreciating. This traditional eating pattern has been followed in countries like Spain, Italy, and Greece for many years. It is based on foods that are typical of the Mediterranean region, such as fresh fruits and vegetables, fish and seafood, legumes, healthy fats, and wine in moderation.

The Mediterranean diet is characterized by being rich in nutrients and antioxidants, and it has been associated with multiple health benefits. It also relies on the preparation of dishes using fresh, local ingredients, rather than relying on processed or pre-cooked foods.

It is considered a healthy lifestyle which is why we want you to better understand what the Mediterranean diet is and what foods are included in it.

The Main Foods of the Mediterranean Diet

Fish and Seafood

Being surrounded by seawater, it’s logical to highlight the richness and variety of fish and seafood that can be enjoyed. Fish and seafood are an important source of protein in the Mediterranean diet and they are consumed more regularly than in other places with different dietary patterns.

Fish is one of the main Mediterranean foodstuffs. It is an important source of high-quality protein and essential fatty acids like omega-3. It also provides essential minerals such as selenium, zinc, and iodine. It is low in saturated fats and cholesterol, making it a very healthy choice..

The consumption of fish in the Mediterranean diet has been associated with multiple health benefits, such as a reduced risk of cardiovascular disease and an improvement in mental health. It is also a good source of antioxidants and essential nutrients that can help prevent chronic diseases and enhance overall health.

Its regular consumption can have health benefits and including fish in the Mediterranean diet is recommended for achieving a healthy and balanced diet.

Furthermore, we have a wide variety of fish and seafood in Barcelona that arrive fresh to our markets every day. It’s a culinary delight that we at Chao Pescao serve to your taste, straight from the fish market to your table.

Extra Virgin Olive Oil (EVOO)

If a quintessential Mediterranean food exists, it’s Extra Virgin Olive Oil (EVOO). It’s a healthy fat with high gastronomic value, used both for cooking and for consuming raw.

Olive oil is ideal for frying, such as with fish, as it maintains its properties for a longer time than other oils without breaking down at high temperatures. It’s considered heart-healthy and is also a hallmark of this diet.


Legumes such as lentils, chickpeas, kidney beans, and peas are a crucial source of protein, fibre, and essential minerals like iron and zinc. Their complex carbohydrates provide gradual energy release, making them a good choice for controlling glucose spikes and assisting in maintaining a healthy weight and improving digestive health.

Fruit and vegetables

What else does the Mediterranean diet include that gives it such a good reputation worldwide? The abundance of fruits, vegetables, and leafy greens in this diet is one of the keys to its multiple benefits.

Fresh fruits and vegetables are a significant part of the Mediterranean diet and are consumed in large quantities in this eating pattern. They are rich in nutrients and antioxidants, as well as a crucial source of vitamins and minerals. Their low calorie content and high fibre content make them fundamental to a healthy lifestyle.

Regular consumption has been linked to multiple health benefits, such as a reduction in the risk of chronic diseases, like cardiovascular conditions and certain types of cancer. It has also been associated with improved mental health and increased longevity.


Despite being calorie-dense foods, nuts are included in a healthy way among Mediterranean foods. Walnuts, almonds and hazelnuts are also rich in protein, fibre, vitamins, and minerals and they are a significant source of healthy fats.

They are low in saturated fats and cholesterol and they help regulate blood sugar levels and maintain a healthy weight.

Mediterranean foods are diverse, natural, and healthy. It is an eating pattern that prioritizes plant-based products, whole grains and fish over meat. However, the Mediterranean diet is more than just a way of eating. It is a legacy passed down from generation to generation, aiding in maintaining a healthy lifestyle. Moreover, it is an unparalleled gastronomic and cultural treasure to enjoy while taking care of oneself.

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