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The Mediterranean diet, also called the Crete diet , is a nutritional concept. It is, therefore, a balanced mixed diet, based on whole food consumption. The "Mediterranean diet" is a food selection and preparation just as it was in the Mediterranean in the 1950s and 1960s, especially among the rural population in olive cultivation areas, e.g., on Crete. The main foods are fish, fresh fruit and vegetables, unsaturated fatty acids from the olive oil, small quantities of meat, dairy products of sheep's milk or goat's milk, and a moderate red wine consumption. Foods do not contain any additives because the products are purchased fresh and predominantly unprocessed. This type of diet is healthy and especially good for the heart and entire cardiovascular system.

Since the traditional "Mediterranean diet" is not just a diet, but rather a way of life, there is no fixed diet plan. You do not need to go hungry on this diet, and honestly, you never will. However, attention should be paid to daily calorie intake, because only by reducing the calories (negative energy balance) can you reduce body weight in the long term. The term "Mediterranean" does not only reflect on a dietary habit, but it means a way of life with particular importance on physical activity, periods of siesta, family and social contacts, and a stress-free lifestyle in harmony with nature. How to prepare the daily menu is left to everyone. There are a variety of choices of possible dishes. It is possible to choose between hot and cold, richer and less calorie-rich meals. Characteristic of this food is the high proportion of fruit, (wild) vegetables, bread, cereal products, potatoes, legumes, nuts, and seeds. The main fat supplier is the olive oil.

If you want to lose weight with this nutrition change, you should avoid the consumption of oil and fat as much as possible, as well as avoid fat sausage, fat cheese, and sweets. The daily menu also includes dairy products, mainly yogurt and cheese made from sheep’s or goat's milk. The consumption of dairy products is, however, small compared with that in Central Europe. On the menu is also plenty of fish. Meat from poultry is more frequently consumed than so-called "red" meat, but still in moderation. A moderate red wine variety is also allowed. When red wine is drunk, it is always consumed with lunch or dinner, but only one glass, no more. Most of the food comes from the region. Seasonal, fresh, largely unprocessed foods are preferred because fewer additives are absorbed with this type of diet. It is a carbohydrate-enhanced diet, with which the daily recommended dietary fiber content, according to the DGE, can be easily reached by 30 grams. The average total feed rate is 35%, but predominantly monounsaturated fatty acids and low-saturated fatty acids are absorbed. This nutritional formula contains a high proportion of vitamins, minerals, and secondary metabolites, all of which play an increasingly important role in today's diet.

The nutritional concept of the so-called "Mediterranean diet" is popular among nutritionists as one of the healthiest diets ever. It is suitable as a mixed food for a long-term diet. It is very balanced due to its high vitamin and mineral content. It is suitable for a slow and healthy weight loss if the daily calorie quantity (negative energy balance) is lowered. The Mediterranean diet may also have a positive effect on Diabetes Type 2 and cardiovascular disease.

Numerous studies show that Mediterranean people are less affected by prevailing civilization diseases such as cardiovascular disease, hypertension, and obesity. Their secret is obviously in large part due to a balanced and healthy diet, which includes lots of vegetables, olive oil, and fresh fish. We have summarized for you the five basic elements of healthy cuisine around the Mediterranean diet.

Salad as an appetizer, vegetables as a side dish, and fruit for dessert…In the Mediterranean countries there is no meal without fresh fruit and vegetables. Whether vitamin C, B or A, magnesium or zinc, fruits and vegetables provide micronutrients which play an essential role in all areas of our health. So do not hesitate to consume - apple to zucchini - because the more colorful the selection, the greater the variety of vitamins, minerals, and phytochemicals!

Legumes – such as beans, lentils, chickpeas, etc. – are an integral part of the Mediterranean diet and can be used in various combinations, and with herbs and spices. In salads, soups and stews, as a main dish, garnish, dip or sauce, legumes are a good source of high-quality vegetable protein and complex carbohydrates, which in the form of softening fibers stimulate the digestion, prevent obesity, and reduce the risk of illness.

Olive oil is found in every Mediterranean household and is used for almost all dishes and preparations. The values in the olive oil are its mono- and poly-unsaturated fatty acids. Omega-3 fatty acids, in particular, have a positive effect on the cardiovascular system, since they improve the flow properties of the blood, reduce blood pressure, and have an anti-inflammatory effect. But also, linseed oil, rapeseed oil, and hemp oil are among the top candidates for healthcare products.

Rosemary, basil, coriander… Herbs are omnipresent in the Mediterranean cuisine and lend many dishes to their particular flavor. Their healthy compounds and essential oils can stimulate the metabolism, promote digestion, and relieve inflammation. These popular herbs in combination with garlic are particularly beneficial because it acts as an an tibacterial, keeps the vessel walls elastic, and prevents cholesterol deposits in the arteries. Generously seasoned dishes are not only delicious, but also require less salt.

Fresh fish is one of the treasures of the Mediterranean. Fish and seafood provide high-quality protein that is easily digestible and does not pollute the body. Valuable omega-3 fatty acids and minerals such as iodine and zinc also protect against inflammation, strengthen the immune system, and promote brain functions.

Enjoy your daily meals with genuine Mediterranean mentality - relaxed and to the fullest. It means you need to take time, eat slowly, enjoy your food, and feel its energy. Also, several small portions, as they are often in the warm Mediterranean regions, relieve the body. This makes you feel lighter and more comfortable.