The Mediterranean Diet
Discover the Mediterranean diet, its health benefits and how to adopt it. Olive oil, fish, vegetables. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 45 years old, 143 lbs
Active woman, 45 years old, 143 lbs
Sedentary man, 45 years old, 176 lbs
Active man, 45 years old, 176 lbs
What is the Mediterranean diet?
The Mediterranean diet is inspired by the traditional eating habits of countries around the Mediterranean Sea (Greece, Southern Italy, Spain). It's one of the most studied and recognized dietary patterns for its benefits on cardiovascular health, longevity, and prevention of many diseases.
The pillars of the Mediterranean diet
The foundations are olive oil as the main fat source, an abundance of vegetables and fruits, whole grains, regular legumes, fish several times a week, moderate consumption of poultry and dairy products, and limited red meat consumption.
Scientifically proven benefits
Large-scale studies have demonstrated a 30% reduction in cardiovascular risk, protection against type 2 diabetes, improved cognitive function, and association with greater longevity. It's much more than a diet, it's a lifestyle.
The social aspect and enjoyment
The Mediterranean diet values the pleasure of eating, meals shared with family or friends, and home cooking with fresh ingredients. A glass of red wine with meals is traditional but optional. Moderation and balance are essential.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to the Mediterranean Diet
The Mediterranean diet isn’t a diet in the restrictive sense, but rather a balanced and flavorful way of eating that has proven itself for generations.
Key Foods
To consume daily
- Olive oil: the foundation of all cooking
- Vegetables: tomatoes, zucchini, eggplants, peppers, onions
- Fruits: fresh, as dessert or snacks
- Whole grains: whole wheat bread, whole grain pasta, brown rice
- Herbs and spices: basil, oregano, rosemary, garlic
To consume several times a week
- Fish and seafood: 2-3 times per week minimum
- Legumes: lentils, chickpeas, beans
- Nuts and seeds: almonds, walnuts, sesame seeds
- Eggs: 2-4 per week
To consume in moderation
- Poultry: a few times per week
- Dairy products: yogurt, goat or sheep cheese
- Red wine: 1 glass per day (optional)
To limit
- Red meat: a few times per month
- Sweets: occasionally
- Processed foods: avoid
A Typical Day
Breakfast: Greek yogurt with honey and walnuts, whole grain bread with olive oil
Lunch: Greek salad (tomatoes, cucumber, olives, feta), grilled fish, whole grain bread
Dinner: Ratatouille, herb-roasted chicken, quinoa
Why Voical Can Help You
Even with a healthy diet like the Mediterranean, tracking your meals helps you maintain balance. Voical allows you to verify that you’re consuming enough vegetables, fish, and healthy fats while staying within your calorie goals.