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The Mediterranean diet

Last Updated : 13 August 2018
Table of contentsWhat is the Mediterranean diet?
So, what foods is it made up of?
What does the science say?


What is the Mediterranean diet?

The Mediterranean diet is based on the traditional eating habits from the 1960s of people from countries that surround the Mediterranean Sea, such as Greece, Italy, and Spain, and it encourages the consumption of fresh, seasonal, and local foods.1 The Mediterranean diet is not a single prescribed diet, but rather a general food-based eating pattern, which is marked by local and cultural differences throughout the Mediterranean region.
So, what foods is it made up of?

The diet is generally characterised by a high intake of plant-based foods (e.g. fresh fruit and vegetables, nuts, and cereals) and olive oil, a moderate intake of fish and poultry, and low intakes of dairy products (mostly yoghurt and cheese), red and processed meats, and sweets. Wine is typically consumed in moderation and, normally, with a meal.1 A strong focus is placed on social and cultural aspects, such as communal mealtimes, resting after eating, and regular physical activity.2 Nowadays, however, the diet is no longer followed as widely as it was 30-50 years ago, as the diets of people living in these regions are becoming more ‘Westernized’ and higher in energy dense foods.3,4
What does the science say?

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Happy World Pulses Day!

eufic.org Legumes? Pulses? Sound familiar? You probably know them as lentils, chickpeas, and beans. But are they part of your diet? This World Pulses Day (10th of February), we’re celebrating these nutritious and sustainable foods. Rich in protein, fibre, vitamins and minerals, pulses are a simple and budget-friendly way to support your health. They’re also lower in saturated fat, sodium and cholesterol than animal proteins like meat and dairy—and they’re better for the planet too!

Which pulses are high in protein? The idea that plant-based diets can’t provide enough protein is a myth! While pulses may have different levels of essential amino acids than meat and dairy, that doesn’t mean they’re lacking! A well-balanced plant-rich diet can give you all the protein you need. The key is to include a variety of protein sources throughout the day, such as pulses, whole grains, nuts, seeds and soy products. Want to know which pulses are high in protein? Check out our article to find out! Two simple tips to make the most out of your pulses: Soak dry pulses for at least 8 hours before cooking It helps improve digestion and reduce antinutrients—just be sure to discard the water before boiling. Pair pulse-rich meals with vitamin C-rich foods (e.g., citrus fruit) It helps improve iron absorption and maximise benefits. Common questions about pulses and their answers You may know lentils, chickpeas, and beans, but what exactly are pulses, and how do they benefit your health and the planet? From their nutritional value and environmental impact to antinutrients and cooking tips, this FAQ covers everything you need to know. Plus, you'll find some easy ways to enjoy more pulses every day! 1. What are pulses? 2. What is the difference between pulses and legumes? 3. What are the different types of pulses? 4. Are pulses carbohydrates or protein? 5. How many pulses do we eat in Europe? 6. What are the health benefits of pulses? 7. Anti-nutrients in pulses 8. What are the environmental benefits of pulses? 9. What are recipes that include pulses?

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Best of 2024 and what's to come in 2025     eufic.org   What a year 2024 was! Take a look back at some highlights—and get an exclusive preview of what’s coming in 2025!  2024 in numbers >100 new publications on our website >148K social media following across platforms 3 publicly funded projects finalised and 22 still ongoing ~1070 media mentions ~2.7m visitors to our website >38K newsletter subscribers Our most impactful activities in 2024

EUFIC :Happy International Whole Grain Day! 🎉

 

Happy International  Whole Grain Day! Diets low in whole grains are the leading dietary risk factor for ill-health, disability, and early death in Europe. That’s why today, we’re shining a spotlight on the incredible benefits of whole grains. To help you make healthier choices, we’ve created a 4-week challenge to inspire you to add more whole grains to your plate.

Sign up  to unlock access to these amazing resources:

­ 4 weekly challenges  to take part in ­ ­ Delicious recipes ­ ­ Tips & tricks to eat  more whole grains ­

­ Start today! ­ Help us spread the word about the power of whole grains for a healthier future! Share your favourite whole grains or grain swaps on social media using #SwitchToWholeGrains, and tag @EUFIC and @eatwholegrains.   Let's inspire others to make whole grains a delicious, everyday choice!

International Whole Grain Day 2024 Interested in learning more? This afternoon, at 15:30 CET, the Whole Grain Initiative is hosting a live-streamed event at the EU Parliament. This event brings together whole grain advocates and global leaders to discuss the crucial role of educating children and young people about the benefits of whole grain consumption, and to explore ways to inspire them to make these nutritious choices a part of their daily diets. ­ Watch here ­

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