{"id":9587,"date":"2024-08-06T18:06:38","date_gmt":"2024-08-06T18:06:38","guid":{"rendered":"https:\/\/bakalokarpos.gr\/?p=9587"},"modified":"2025-12-30T01:31:11","modified_gmt":"2025-12-29T23:31:11","slug":"what-is-the-mediterranean-diet","status":"publish","type":"post","link":"https:\/\/bakalokarpos.gr\/en\/%cf%84%ce%b9-%ce%b5%ce%af%ce%bd%ce%b1%ce%b9-%ce%b7-%ce%bc%ce%b5%cf%83%ce%bf%ce%b3%ce%b5%ce%b9%ce%b1%ce%ba%ce%ae-%ce%b4%ce%b9%ce%b1%cf%84%cf%81%ce%bf%cf%86%ce%ae\/","title":{"rendered":"What is the Mediterranean Diet and why is it one of the healthiest in the world?"},"content":{"rendered":"<h2 class=\"wp-block-heading\" id=\"h-\u03b5\u03b9\u03c3\u03b1\u03b3\u03c9\u03b3\u03ae\">Introduction<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">What is the Mediterranean diet?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A simple question, but with much deeper implications than one might imagine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#039;s not just a way of eating. It&#039;s an entire philosophy of life that has its roots in the traditions of countries like Greece, Italy, and Spain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Much more than a food list \u2014 it&#039;s a way of eating, enjoying, and living.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But why has it gained such a worldwide reputation? And what is the Mediterranean diet in the eyes of the scientific community?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let&#039;s find out.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u03b7-\u03c0\u03b1\u03b3\u03ba\u03cc\u03c3\u03bc\u03b9\u03b1-\u03c6\u03ae\u03bc\u03b7-\u03ba\u03b1\u03b9-\u03b1\u03bd\u03b1\u03b3\u03bd\u03ce\u03c1\u03b9\u03c3\u03b7\">Global fame and recognition<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In recent years, more and more doctors, nutritionists and scientists have been referring to the Mediterranean diet as one of the healthiest dietary patterns.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">International organizations, such as the World Health Organization and UNESCO, have recognized it as cultural heritage.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And it&#039;s no coincidence. With dozens of studies proving its benefits, the Mediterranean diet has become a benchmark.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u03c3\u03c4\u03cc\u03c7\u03bf\u03c2-\u03ac\u03c1\u03b8\u03c1\u03bf\u03c5-\u03bd\u03b1-\u03c0\u03b1\u03c1\u03bf\u03c5\u03c3\u03b9\u03ac\u03c3\u03b5\u03b9-\u03c4\u03b1-\u03b2\u03b1\u03c3\u03b9\u03ba\u03ac-\u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03b1-\u03ba\u03b1\u03b9-\u03c4\u03b1-\u03bf\u03c6\u03ad\u03bb\u03b7\">Article Objective: To present the key elements and benefits<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">In this article we will answer in detail the question &quot;what is the Mediterranean diet?&quot;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We will examine its historical origins, key characteristics, and documented health benefits.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And of course, we&#039;ll see how you can easily incorporate it into your daily life.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u03c0\u03c1\u03bf\u03ad\u03bb\u03b5\u03c5\u03c3\u03b7-\u03c4\u03b7\u03c2-\u03bc\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2-\u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2\">Origin of the Mediterranean Diet<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03b9\u03c3\u03c4\u03bf\u03c1\u03b9\u03ba\u03cc-\u03c5\u03c0\u03cc\u03b2\u03b1\u03b8\u03c1\u03bf\">Historical background<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">To understand what the Mediterranean diet is, we need to look back into the past.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This diet was shaped through centuries of traditional practices. With roots in the ancient Greeks, Romans, and peoples of the Mediterranean, it formed the foundation of everyday life.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The abundance of olive oil, vegetables, fish and cereals was a result of climate and geography.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03c7\u03ce\u03c1\u03b5\u03c2-\u03c0\u03bf\u03c5-\u03c4\u03b7\u03bd-\u03b5\u03ba\u03c0\u03c1\u03bf\u03c3\u03c9\u03c0\u03bf\u03cd\u03bd-\u03b5\u03bb\u03bb\u03ac\u03b4\u03b1-\u03b9\u03c4\u03b1\u03bb\u03af\u03b1-\u03b9\u03c3\u03c0\u03b1\u03bd\u03af\u03b1-\u03ba-\u03ac\">Countries that represent it (Greece, Italy, Spain, etc.)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">When we wonder what the Mediterranean diet is, the first countries that come to mind are Greece, Italy, and Spain.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Each of them has its own gastronomic identity, but they all share common principles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fresh, seasonal food, the use of olive oil, and sociability in eating are a common denominator.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03c0\u03bf\u03bb\u03b9\u03c4\u03b9\u03c3\u03bc\u03b9\u03ba\u03ae-\u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1\">Cultural significance<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Beyond foods, what the Mediterranean diet is also touches on culture.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Food is associated with family, friends, celebrations. It is not just a nutritional need.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#039;s a way to get close to people.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u03b2\u03b1\u03c3\u03b9\u03ba\u03ac-\u03c7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac-\u03c4\u03b7\u03c2-\u03bc\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2-\u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae\u03c2\">Key features of the Mediterranean Diet<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03ae-\u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7-\u03bb\u03b1\u03c7\u03b1\u03bd\u03b9\u03ba\u03ce\u03bd-\u03ba\u03b1\u03b9-\u03c6\u03c1\u03bf\u03cd\u03c4\u03c9\u03bd\">Daily consumption of vegetables and fruits<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">If we want to understand what the Mediterranean diet is, the answer starts with fresh vegetables and <a href=\"https:\/\/bakalokarpos.gr\/en\/product-category\/fruits-2\/\">fruits<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">These form the basis of every meal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Each dish is full of color, flavor and vitamins.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03ad\u03bc\u03c6\u03b1\u03c3\u03b7-\u03c3\u03b5-\u03b5\u03bb\u03b1\u03b9\u03cc\u03bb\u03b1\u03b4\u03bf-\u03c9\u03c2-\u03ba\u03cd\u03c1\u03b9\u03b1-\u03c0\u03b7\u03b3\u03ae-\u03bb\u03b9\u03c0\u03b1\u03c1\u03ce\u03bd\">Emphasis on olive oil as the main source of fat<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Olive oil is not just an ingredient. It is the king of Mediterranean cuisine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mediterranean diet without olive oil\u2026 it just doesn&#039;t make sense.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rich in monounsaturated fats and antioxidants, it is the main source of fat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03b4\u03b7\u03bc\u03b7\u03c4\u03c1\u03b9\u03b1\u03ba\u03ac-\u03bf\u03bb\u03b9\u03ba\u03ae\u03c2-\u03ac\u03bb\u03b5\u03c3\u03b7\u03c2\">Whole grains<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The <a href=\"https:\/\/bakalokarpos.gr\/en\/product-category\/cereals-2\/\">cereals<\/a>, and especially whole grain products, play an important role.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bread, <a href=\"https:\/\/bakalokarpos.gr\/en\/product-category\/pasta-2\/\">pasta<\/a>, <a href=\"https:\/\/bakalokarpos.gr\/en\/shop\/%cf%80%ce%b1%ce%be%ce%b9%ce%bc%ce%ac%ce%b4%ce%b9%ce%b1\/small-barley-cake\/\">barley cakes <\/a>\u2014 sources of fiber that support intestinal health.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03cc\u03c3\u03c0\u03c1\u03b9\u03b1\">Legumes<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Another foundation of what the Mediterranean diet is is the <a href=\"https:\/\/bakalokarpos.gr\/en\/product-category\/legumes-2\/\">legumes<\/a>Lentils, beans, chickpeas.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cheap, nutritious and tasty, they have a constant presence on the weekly menu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03bc\u03ad\u03c4\u03c1\u03b9\u03b1-\u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7-\u03b3\u03b1\u03bb\u03b1\u03ba\u03c4\u03bf\u03ba\u03bf\u03bc\u03b9\u03ba\u03ce\u03bd-\u03ba\u03c5\u03c1\u03af\u03c9\u03c2-\u03b3\u03b9\u03b1\u03bf\u03cd\u03c1\u03c4\u03b9-\u03ba\u03b1\u03b9-\u03c4\u03c5\u03c1\u03af\">Moderate consumption of dairy products (mainly yogurt and cheese)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/bakalokarpos.gr\/en\/product-category\/dairy-products\/\">Dairy products<\/a> consumed in moderation.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mainly yogurt and cheese, rich in probiotics and calcium.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03c0\u03b5\u03c1\u03b9\u03bf\u03c1\u03b9\u03c3\u03bc\u03ad\u03bd\u03b7-\u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7-\u03ba\u03cc\u03ba\u03ba\u03b9\u03bd\u03bf\u03c5-\u03ba\u03c1\u03ad\u03b1\u03c4\u03bf\u03c2\">Limited consumption of red meat<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The Mediterranean diet teaches balance. Red meat is present, but in limited quantities.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Other protein sources are preferred.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03c8\u03ac\u03c1\u03b9\u03b1-\u03ba\u03b1\u03b9-\u03b8\u03b1\u03bb\u03b1\u03c3\u03c3\u03b9\u03bd\u03ac-2-3-\u03c6\u03bf\u03c1\u03ad\u03c2-\u03c4\u03b7\u03bd-\u03b5\u03b2\u03b4\u03bf\u03bc\u03ac\u03b4\u03b1\">Fish and seafood 2-3 times a week<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The sea plays a role. Fish and seafood are a key part.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rich in omega-3 fats, they enhance cardiovascular health.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03bc\u03ad\u03c4\u03c1\u03b9\u03b1-\u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7-\u03ba\u03c1\u03b1\u03c3\u03b9\u03bf\u03cd-\u03ba\u03c5\u03c1\u03af\u03c9\u03c2-\u03bc\u03b5-\u03c4\u03b1-\u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03b1\">Moderate wine consumption (mainly with meals)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Red wine, always in moderation and accompanied by food.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03ba\u03bf\u03b9\u03bd\u03ad\u03c2-\u03c0\u03c1\u03b1\u03ba\u03c4\u03b9\u03ba\u03ad\u03c2-\u03c6\u03b1\u03b3\u03b7\u03c4\u03cc-\u03c3\u03b5-\u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03b9\u03ba\u03cc-\u03c0\u03bb\u03b1\u03af\u03c3\u03b9\u03bf-\u03b1\u03c0\u03cc\u03bb\u03b1\u03c5\u03c3\u03b7-\u03c4\u03bf\u03c5-\u03b3\u03b5\u03cd\u03bc\u03b1\u03c4\u03bf\u03c2\">Common practices: eating in a social context, enjoying the meal<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Finally, eating is a social experience. Meals with family, friends, without rushing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This is an integral part of the Mediterranean diet.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u03bf\u03c6\u03ad\u03bb\u03b7-\u03b3\u03b9\u03b1-\u03c4\u03b7\u03bd-\u03c5\u03b3\u03b5\u03af\u03b1\">Health benefits<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae-\u03c0\u03c1\u03bf\u03c3\u03c4\u03b1\u03c3\u03af\u03b1\">Cardiovascular protection<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">One of the first benefits that studies show is heart protection.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Mediterranean diet reduces the risk of heart disease.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03c1\u03cd\u03b8\u03bc\u03b9\u03c3\u03b7-\u03b2\u03ac\u03c1\u03bf\u03c5\u03c2\">Weight adjustment<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">What is the Mediterranean diet if not a balanced approach that helps maintain a normal weight?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No excesses, no deprivations.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03c0\u03c1\u03cc\u03bb\u03b7\u03c8\u03b7-\u03b4\u03b9\u03b1\u03b2\u03ae\u03c4\u03b7-\u03c4\u03cd\u03c0\u03bf\u03c5-2\">Prevention of type 2 diabetes<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Another important benefit is the reduction in the risk of developing type 2 diabetes. The variety of fiber and low glycemic load play an important role.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03b1\u03bd\u03c4\u03b9\u03bf\u03be\u03b5\u03b9\u03b4\u03c9\u03c4\u03b9\u03ba\u03ae-\u03ba\u03b1\u03b9-\u03b1\u03bd\u03c4\u03b9\u03c6\u03bb\u03b5\u03b3\u03bc\u03bf\u03bd\u03ce\u03b4\u03b7\u03c2-\u03b4\u03c1\u03ac\u03c3\u03b7\">Antioxidant and anti-inflammatory action<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The Mediterranean diet is directly related to the consumption of antioxidants. Fruits, vegetables, and olive oil protect against inflammation and premature aging.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03bc\u03b1\u03ba\u03c1\u03bf\u03b6\u03c9\u03af\u03b1\">Longevity<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">It is no coincidence that regions with longer-lived populations follow this dietary model.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The Mediterranean diet promotes longevity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03b5\u03c5\u03b5\u03be\u03af\u03b1\">Wellness<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">This food also brings mental well-being.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Not only because of the nutrients but also the philosophy of the food itself.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u03b7-\u03b5\u03c0\u03b9\u03c3\u03c4\u03b7\u03bc\u03bf\u03bd\u03b9\u03ba\u03ae-\u03c4\u03b5\u03ba\u03bc\u03b7\u03c1\u03af\u03c9\u03c3\u03b7\">The scientific documentation<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03ad\u03c1\u03b5\u03c5\u03bd\u03b5\u03c2-\u03ba\u03b1\u03b9-\u03bc\u03b5\u03bb\u03ad\u03c4\u03b5\u03c2\">Research and studies<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Countless studies answer why you should choose the Mediterranean Diet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And they all agree: it offers multiple health benefits.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03b1\u03bd\u03b1\u03b3\u03bd\u03ce\u03c1\u03b9\u03c3\u03b7-\u03b1\u03c0\u03cc-\u03b4\u03b9\u03b5\u03b8\u03bd\u03b5\u03af\u03c2-\u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03bf\u03cd\u03c2-\u03c0-\u03c7-unesco-who\">Recognition by international organizations (e.g. UNESCO, WHO)<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">UNESCO has recognized it as an intangible cultural heritage.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The World Health Organization promotes it as a dietary standard.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u03c0\u03ce\u03c2-\u03bd\u03b1-\u03b5\u03bd\u03c4\u03ac\u03be\u03b5\u03c4\u03b5-\u03c4\u03b7-\u03bc\u03b5\u03c3\u03bf\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae-\u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03ae-\u03c3\u03c4\u03b7\u03bd-\u03ba\u03b1\u03b8\u03b7\u03bc\u03b5\u03c1\u03b9\u03bd\u03cc\u03c4\u03b7\u03c4\u03ac-\u03c3\u03b1\u03c2\">How to incorporate the Mediterranean Diet into your daily life<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2-\u03b3\u03b9\u03b1-\u03bc\u03b9\u03ba\u03c1\u03ad\u03c2-\u03b1\u03bb\u03bb\u03b1\u03b3\u03ad\u03c2\">Tips for small changes<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Start with simple steps.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Add more vegetables to every meal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Use olive oil instead of other fats.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03b9\u03b4\u03ad\u03b5\u03c2-\u03b3\u03b9\u03b1-\u03bc\u03b5\u03bd\u03bf\u03cd\">Menu ideas<\/h3>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><a href=\"http:\/\/bakalokarpos.gr\/wp-content\/uploads\/2024\/08\/mediterranean-food-pyramid.png\"><img decoding=\"async\" width=\"558\" height=\"594\" src=\"http:\/\/bakalokarpos.gr\/wp-content\/uploads\/2024\/08\/mediterranean-food-pyramid.png\" alt=\"Mediterranean Diet Pyramid\" class=\"wp-image-9593\" srcset=\"https:\/\/bakalokarpos.gr\/wp-content\/uploads\/2024\/08\/mediterranean-food-pyramid.png 558w, https:\/\/bakalokarpos.gr\/wp-content\/uploads\/2024\/08\/mediterranean-food-pyramid-282x300.png 282w, https:\/\/bakalokarpos.gr\/wp-content\/uploads\/2024\/08\/mediterranean-food-pyramid-11x12.png 11w, https:\/\/bakalokarpos.gr\/wp-content\/uploads\/2024\/08\/mediterranean-food-pyramid-400x426.png 400w, https:\/\/bakalokarpos.gr\/wp-content\/uploads\/2024\/08\/mediterranean-food-pyramid-64x68.png 64w\" sizes=\"(max-width: 558px) 100vw, 558px\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">An example:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Breakfast: yogurt with honey and walnuts.<\/li>\n\n\n\n<li>Lunch: lentils with olive oil and salad.<\/li>\n\n\n\n<li>Dinner: grilled fish with vegetables.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">And that&#039;s how you learn what the Mediterranean diet is in practice.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-\u03c1\u03cc\u03bb\u03bf\u03c2-\u03c4\u03b7\u03c2-\u03c6\u03c5\u03c3\u03b9\u03ba\u03ae\u03c2-\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2-\u03ba\u03b1\u03b9-\u03c4\u03bf\u03c5-\u03c4\u03c1\u03cc\u03c0\u03bf\u03c5-\u03b6\u03c9\u03ae\u03c2\">Role of physical exercise and lifestyle<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The Mediterranean diet is associated with movement.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walks, hiking, active lifestyle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#039;s a way of life, not just a menu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-\u03c3\u03c5\u03bc\u03c0\u03ad\u03c1\u03b1\u03c3\u03bc\u03b1\">Conclusion<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Let&#039;s summarize: what is the Mediterranean diet?<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>It is a dietary pattern full of flavor, nutritional value, and culture.<\/li>\n\n\n\n<li>It&#039;s not a diet.<\/li>\n\n\n\n<li>It&#039;s a way of life.<\/li>\n\n\n\n<li>With respect for food, enjoyment of food and love for life.<\/li>\n\n\n\n<li>If you want to adopt a healthier and more balanced diet, the Mediterranean diet is the ideal choice.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Get started today.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Your body \u2014 and your spirit \u2014 will thank you. Yes, the Mediterranean diet is a first-class choice.<\/p>","protected":false},"excerpt":{"rendered":"<p>What is the Mediterranean diet? Learn its benefits, key features and how to incorporate it into your daily life.<\/p>","protected":false},"author":1,"featured_media":9590,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[407],"tags":[415,427,414],"class_list":["post-9587","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-407","tag-415","tag-427","tag-414"],"acf":[],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO Pro 5.0.1.1 - aioseo.com -->\n\t<meta name=\"description\" content=\"\u03a4\u03b9 \u03b5\u03af\u03bd\u03b1\u03b9 \u03b7 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