The Mediterranean diet, rich in olive oil, fresh produce, whole grains and lean proteins, is widely praised for its heart-health benefits and longevity-boosting effects.

“During COVID, I tried the Mediterranean diet, but back then I didn’t know it was called so,” said Puja Shrestha, freshman finance major.

The Mediterranean diet is a nutrient-dense eating pattern where various elements work together to promote health. No single food or ingredient is solely responsible for its benefits, rather the diet’s effectiveness stems from the harmonious combination of its components.

This diet emphasizes whole, minimally processed foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. Studies continuously show that a Mediterranean diet can reduce the risk of chronic diseases, including heart disease, stroke, diabetes and some cancers. 

“I did it for weight loss, I could finally see a physical difference in a month,” Shrestha said. “I lost about five kilograms but moreover, I could feel the change, I felt very light and energetic.” 

The Mediterranean diet has a food pyramid of its own for ease. The pyramid visually delineates the food groups emphasized and limited within the diet. 

The pyramid stands out by incorporating not only dietary elements but also key lifestyle practices, such as regular physical activity and communal meals with family and friends.

The pyramid does not prescribe exact portions but instead provides a comparative framework, emphasizing the relative frequency of food group consumption based on their nutritional value. Its flexible approach emphasizes food quality and balance allowing for personalization over rigid portion control.

“If I ever go on a diet plan again, I will definitely do it over any other diet,” Shrestha said.  

With its focus on fresh, natural ingredients, the Mediterranean diet offers a powerful approach to achieving balanced nutrition and enhancing quality of life. 

Edited by Stuti Khadka and Morgan Albrecht.