The Mediterranean diet is considered the best in the world. it’s not just “food from the Mediterranean sea” but follows specific principles.
Five years ago, I went to the best nutritionist in my town in Italy to learn how to fuel my body properly. I followed her guidance for a year, and it changed my life. I don't follow it everyday now but understanding what we eat and why made all the difference.
I’m 1.75m tall, with a normal weight. A balanced main meal for me includes:
Lunch/Dinner
- 100g of animal protein
- 100g of cooked vegetables (easier to digest but less nutrient-dense)
- 100g of raw vegetables (more nutrients but harder to digest)
- 70-80g of carbs – preferably whole wheat pasta or sourdough bread
2-3 times a week, replace animal protein with legumes, ideally for dinner.
Snacks (mid-morning & afternoon):
- A fruit (great nutrients but high in sugar) + nuts (helps slow sugar absorption and prevent blood sugar spikes).
Breakfast (I prefer sweet options):
- Low-fat yogurt with oats & nuts + fruit or honey OR sourdough bread with homemade sugar-free jam, a protein-rich drink (raw milk, soy milk, almond milk etc)
The key is BALANCE: ensuring all nutrients are present in the right amounts.
TIPS:
- Eat pasta in the evening. Contrary to popular belief, it helps with better sleep. A moderate portion (70-80g) paired with raw veggies first, plus cooked veggies or homemade sauce, makes for an ideal meal.
- Eat the raw veggies before your meal. They aid digestion and help you feel full, reducing overeating.
- Eat slowly. It takes at least 20 minutes for your brain to receive satiety signals. If you feel full while eating, you've ALREADY eaten too much. That's how you get FAT.
- Eat in a calm setting. Avoid standing in front of the fridge or mindlessly snacking. Your body may eat, but if your brain doesn’t register the moment, you won’t feel satisfied and will crave more.
- Don’t sacrifice social life. Restricting yourself too much leads to frustration and bingeing. Choose places with healthier options, like bruschetta with tomatoes or veggie platters instead of chips. Indulging in veggies or fruit isn’t really a "cheat meal."
- Snacks are essential. The real key to weight management is boosting metabolism. Waiting too long between meals leads to cravings and greater fat storage.
- Healthy fats (olive oil & avocado) are great, but better don’t mix them. If you use olive oil, skip the avocado, and vice versa.
- The Mediterranean diet is not just “what people eat in the Mediterranean.” It has clear principles, like those listed above. Don't get confused. You can have a Mediterranean diet everywhere in the world.
- Processed food is what harms you. Even if it's labeled "light," if it has a long list of ingredients, it’s not good. The fewer ingredients, the better.
- What about wine? Like any beverage that isn't water, the less you drink, the better. There’s no strict rule, but wine is definitely a better choice than soda.
- Don’t skip meals or snacks. Eating at regular intervals keeps your metabolism active, preventing energy dips and excessive hunger that can lead to overeating later. A well-balanced meal routine helps your body burn calories more efficiently.
- Pizza? Like any cheat meal, it's totally fine in moderation. Compared to other "cheat meals", it can be made healthier by choosing quality ingredients. As always, what matters most is portion size and what you put on it.
Life is long, and you're building your future. Some diets may give short-term results, but the Mediterranean diet keeps your metabolism active, promotes variety, adapts to changing tastes, and supports social life.
That’s why it’s the best in the world.
