With obesity on the rise and health concerns posed with every bite, it is time to redirect your attention to the Mediterranean Diet.

The lifestyle was formed around the lifestyles of Greeks, Lebanese, Italians, and other various countries that border the Mediterranean Sea. It relies heavily on Extra Virgin Olive Oil, fruits, vegetables, fish, nuts, and grains. It has little to no red meat, poultry or dairy.

Those who choose to follow the Mediterranean diet will reap an immense amount of health benefits. It has proven to help the elderly prolong their life as well as rebuild bone.

The diet also reduces the risk of heart disease, high cholesterol, cancer, Parkinson’s and Alzheimer’s disease, and helps overall blood circulation.

Grains + Olive Oil

Contrary to most diets, the Mediterranean Diet allows a significant amount of carbs in the form of bread. Granted, the bread is expected to be dipped in Extra Virgin Olive Oil which is embedded with an abundant amount of nutrients. Some of these include vitamins A, C, E, and K as well as iron. The Mediterranean Diet avoids dipping bread in butter or other substances. The intake of grain is essential to meet a body’s fiber requirements.

Fish + Nuts

Protein is provided through the various forms of fish and nuts. As the Mediterranean Diet hails from the surrounding areas of the Mediterranean Sea, it is not surprise that fish are eaten in abundance. Most fish are rich in omega-3 fatty acids, as is Extra Virgin Olive Oil, which is essential to proper brain function. Some fish included in the diet are herring, tilapia, salmon, and tuna. Shellfish are allowed to be consumed on the diet as well. As mentioned previously, nuts are also a valuable source of protein; however, due to nuts being high in calories and fats, it is not recommended to eat more than a handful a day. Any type of nut coating, such as salt, should also be avoided.


Vegetables and fruits make up the bulk of the Mediterranean Diet. The vegetables are often cooked in Extra Virgin Olive Oil providing enhanced nutrition with each bite. A few vegetables that are often seen on a table in the Mediterranean area are:

  • Artichokes
  • Beets
  • Brussels sprouts
  • Cabbage
  • Celery
  • Eggplant
  • Leeks
  • Lemons
  • Lettuce
  • Mushrooms
  • Okra
  • Onions
  • Peas
  • Peppers
  • Potatoes (white and sweet)
  • Radishes
  • Rutabaga
  • Spinach
  • Turnips
  • Zucchini


According to the diet, fruits are supposed to be eaten pure meaning no additive sugar. This rule even goes for grapefruit. Fruits must be portioned more radically than vegetables and fruit juices are unacceptable. Some of the fruits allowed are:

  • apples
  • avocados
  • Cherries
  • Figs
  • Grapes
  • Olives
  • Oranges
  • Peaches
  • Pears
  • Pomegranates
  • Strawberries
  • Tomatoes

Cheese + Eggs + Yogurt?

Yogurt is a regular staple of the Mediterranean Diet, but it must be carefully rationed. Yogurt was originally made in Turkey and spread to the other countries along the Mediterranean. The diet also allows cheeses, such as brie and ricotta, but in portions. Eggs are also allowed but are mainly used for baking purposes rather than eating plain.

Wine + Water

Wine and water are the main forms of liquid in the Mediterranean Diet.. doesn’t seem too hard to get used to, does it? The Institute of Medicine recommends 1.9 liters (about 64 ounces) of water per day. The Mayo Clinic released a statement in addition to this research. While they concur with that measurement, the believe it should be not be limited to water. With this said, one glass of red wine a day can have many positive side effects to one’s body. It can promote a longer life, a stronger heart, reduce the risk of Type II Diabetes, reduce the risk of cancer, and help the brain remain intact as one ages. While much less research has been conducted on white wine, it is believed to have some of the same benefits, such as lowering cholesterol, that red wine embodies.

How to Practice the Mediterranean Diet

Some tips for adhering to the diet are:

  • Write what you plan to eat the previous day
  • Make your lunch the previous night so you are not tempted to order food
  • Replace butter with Extra Virgin Olive Oil
  • Use herbs instead of salt
  • Eat fish or shellfish twice a week
  • Limit your red meat intake as much as possible
  • Stay hydrated

As with any diet, exercise is a key variable. Even if you make it to the gym for 10 minutes or run a half mile, some movement is better than no movement. Some word of advice: ask a friend to join you in this journey. It is easier to partake and enjoy exercising if you have words of encouragement constantly at your beckoning.

By committing to the Mediterranean Diet, you are committing to change your life. Not only will you lose weight, you will also feel healthier. So take the first steps of living an improved life and purchase Il Re Extra Virgin Italian Olive Oil online through our website.