The Mediterranean Diet: Basics and Benefits
One of the best-studied eating patterns for heart and brain health.
What it includes
Vegetables, fruit, legumes, whole grains, nuts, fish and olive oil form the core, with moderate dairy and little red meat or sweets.
What research shows
Trials link it with fewer heart attacks and strokes and better blood sugar control. It is also associated with healthier ageing.
Getting started
Swap butter for olive oil, eat fish twice weekly, add a legume meal and keep fruit and nuts as snacks. It is a pattern, not a strict plan.
Try it: Macro Calculator
Example with sample values. Open the full calculator →
Carbohydrate200 g
Protein150 g
Fat66.7 g
Split is by share of calories: protein and carbs supply 4 kcal per gram, fat 9 kcal per gram.
Educational content only. This article does not replace advice from a qualified health professional. Medical disclaimer.