Category: Mediterranean Diet

The Mediterranean diet is the most consistently evidence-supported eating pattern in nutrition science, associated in randomized trials (PREDIMED) with lower cardiovascular events, better cognitive aging, and improved metabolic markers. On this site, Mediterranean-diet content is built around what the pattern actually is – lots of vegetables, legumes, whole grains, olive oil, fish, moderate poultry and dairy, low red meat, minimal added sugar, and wine only in moderation and only when culturally and medically appropriate. Not the marketing version.

Content tagged here covers meal plans at every calorie level (1,200 through 2,500), recipes across breakfast, lunch, dinner, and dessert, condition-specific Mediterranean plans (for diabetes, cholesterol, PCOS, cardiovascular risk), and a growing library of authentic dishes tested in our kitchen by Food Editor Damla Sengul. Nutrition is calculated per meal using the Nutritionix database and cross-referenced against USDA Dietary Reference Intakes and the AHA Mediterranean Diet Score.

Condition-specific Mediterranean content is written or reviewed by a Registered Dietitian on our team – Brenda Peralta, Kerly Cordova, Marita Radloff, or Karolina Peterova – and medically reviewed by Franco Cuevas, MD. Sources include the AHA, Harvard T.H. Chan School of Public Health, PREDIMED, and the Mediterranean Diet Foundation.