What is the Mediterranean diet and how do you follow it?

The Mediterranean diet takes its name from the traditional eating habits of the regions bordering the Mediterranean Sea. It is better described as a way of life and a food culture than as a "diet". The World Health Organization and many national dietary guidelines cite its core principles as an example of healthy eating.

The good news is that Turkish cuisine, especially the traditional dishes of the Aegean and Mediterranean regions, already overlaps with this pattern to a large extent.

Core principles of the Mediterranean diet

Plenty of vegetables and fruit

Including vegetables at every meal is the foundation of this pattern. Seasonal, colourful and varied vegetables and fruit are preferred.

Legumes

Chickpeas, lentils, haricot beans and borlotti beans are on the table several days a week. They are a source of both plant protein and fibre.

Whole grains

Whole grains such as bulgur, wholemeal bread, oats and brown rice are preferred over refined grains.

Olive oil

The main source of fat is olive oil, used in cooking, in salads and at breakfast.

Nuts and seeds

Raw nuts such as walnuts, almonds and hazelnuts appear in moderate amounts as snacks or in salads.

Fish and seafood

Fish is eaten at least twice a week, while red meat is eaten less often and in smaller portions.

Dairy

Yoghurt and cheese are eaten in moderate amounts. Traditional options such as ayran and cacık fit easily into this pattern.

Less processed food

Sugary drinks, ready-made snacks, processed meats and desserts are eaten less often.

Not just what is on the plate

The Mediterranean diet is about how we eat as well as what we eat. Sharing meals with family and friends, eating slowly and with enjoyment, regular physical activity and choosing seasonal, local produce are all integral parts of this culture.

The Mediterranean diet in Turkish cuisine

You do not need exotic ingredients to follow this pattern. These dishes from Turkish cuisine can be part of it directly:

• Green beans, artichokes, okra, leeks and stuffed vine leaves cooked in olive oil,
• Lentil soup, ezogelin soup, tarhana soup,
• Legume dishes such as chickpea stew and haricot bean stew,
• Bulgur pilaf, kısır, lentil patties,
• Shepherd's salad, gavurdağı salad, Aegean wild greens,
• Grilled or poached fish,
• Cacık, haydari and other yoghurt-based meze.

A sample day

• Breakfast: Boiled egg, white cheese, olives, tomato, cucumber, greens and wholemeal bread.
• Snack: A handful of walnuts and a piece of seasonal fruit.
• Lunch: Lentil soup, green beans in olive oil, yoghurt.
• Snack: Ayran and a few wholemeal breadsticks.
• Dinner: Oven-baked sea bass, a salad with plenty of greens and bulgur pilaf.

This example is only meant to give you ideas. Portions and the number of meals vary from person to person.

Small steps towards a Mediterranean diet

1. Make one evening meal a week a legume dish.
2. Try wholemeal or rye bread instead of white bread.
3. Aim to eat fish twice a week.
4. Fill half your plate with vegetables at every meal.
5. Choose fruit, yoghurt or raw nuts instead of packaged snacks.

Frequently asked questions

Can I use as much olive oil as I like?

Olive oil is a valuable source of fat, but it is energy-dense. It is important to keep the amount moderate according to your personal energy needs.

Is this eating pattern suitable for everyone?

The core principles of the Mediterranean diet offer a balanced framework for many people. However, it should be adapted to your health status, allergies and personal needs.