The Authentic Mediterranean Diet in 2025

In this post, I am going to break down the authentic Mediterranean diet. what it truly is, how it differs from the version we often hear about, and why it’s so beneficial for your health. The Mediterranean diet is often touted as one of the healthiest diets in the world, but what does it really mean to eat in the traditional Mediterranean style? As a registered dietitian, I have spent years studying the Mediterranean diet, and my journey took me straight to Crete, one of the healthiest regions in the Mediterranean. What I discovered might surprise you.

What is the Mediterranean Diet?

When most people think of the Mediterranean diet, they picture lots of olive oil, fruits, vegetables, and fish. But there’s more to it. The Mediterranean diet isn’t just about eating healthy foods it’s about eating them in the right proportions and in the context of a balanced lifestyle. From its high-fat content to the abundance of vegetables and the importance of local foods, the Mediterranean diet is both a lifestyle and a way of eating that has stood the test of time.

The Real Mediterranean Diet

One of the first things I learned when I visited Crete was that the Mediterranean diet is a high-fat diet. You may have heard that this diet is low-fat, but that couldn’t be further from the truth. While many Mediterranean diet cookbooks recommend using two tablespoons of olive oil in a recipe, the reality is that in Crete, people cook with a whole cup of extra virgin olive oil in a single meal!

I once met a local who claimed he consumed a cup of extra virgin olive oil with every meal, and it’s not uncommon to see this practice across the Mediterranean.

Veggies, Veggies, Veggies

Another key feature of the Mediterranean diet is vegetables. You will hear time and time again that fruits and vegetables are essential. In fact, people in the Mediterranean consume 9 to 15 servings of fruits and vegetables daily. It may sound like a lot, but when you cook your veggies in olive oil, they become incredibly flavorful and even non-veggie lovers start to enjoy them.

Today, we are making a traditional dish called Horta with potatoes a simple meal with a hefty dose of greens, potatoes, and a cup of olive oil. If you think you don’t like vegetables, try them cooked this way, and I promise you will be pleasantly surprised.

Bread, Potatoes, and Pasta

One of the biggest misconceptions about the Mediterranean diet is that it’s low in carbs. The truth? It’s the opposite! Bread, potatoes, and pasta are all common staples in the Mediterranean diet. In fact, people in the Mediterranean eat bread almost daily usually sourdough or whole-grain bread.

What about potatoes? They are a staple too! Whether it’s boiled, roasted, or even fried (in olive oil, of course), potatoes are an essential part of the Mediterranean diet.

And yes, pasta and rice are regular components of Mediterranean meals as well, so you don’t have to worry about cutting carbs when adopting this way of eating.

How to Eat Mediterranean on a Budget

Many people mistakenly believe that the Mediterranean diet is expensive. While it’s true that organic vegetables and extra virgin olive oil can be costly, the Mediterranean diet was originally a peasant diet. People didn’t have much money, but they made do with what they had.

Here are a few ways to make the Mediterranean diet more affordable:

Use beans – Beans are a cheap source of protein and fiber.
Eat less meat – Meat is consumed sparingly in the Mediterranean diet.
Incorporate more pasta and rice – These foods are inexpensive and filling.

If you are looking for ways to enjoy the Mediterranean diet on a budget, there are plenty of tricks to save money while still eating delicious, healthful meals.

Is the Mediterranean Diet Only for People Living in the Mediterranean?

The great news is that you don’t have to live in the Mediterranean to enjoy the benefits of the Mediterranean diet. Studies have shown that people living outside of the Mediterranean region, including in the U.S. and Australia, can also benefit from this way of eating. From lowering the risk of heart disease and diabetes to reducing inflammation and arthritis, the Mediterranean diet offers health benefits no matter where you live.

A Mediterranean Meal

So, what does an authentic Mediterranean meal look like? Here’s an example:

Horta with Potatoes: A dish of greens and potatoes cooked in olive oil.
Greek Salad: Fresh vegetables like tomatoes, cucumbers, and olives drizzled with more olive oil.
Bread: Sourdough or whole-grain, served alongside the meal.

Sometimes, there’s protein in the form of cheese, but meat is consumed less frequently. It’s all about eating wholesome, nutrient-dense foods and enjoying the company of loved ones.

FAQs About Authentic Mediterranean Diet

Q. What is the Mediterranean diet?

Ans. The Mediterranean diet is a way of eating based on the traditional foods and cooking styles of countries bordering the Mediterranean Sea. It includes lots of fruits, vegetables, whole grains, legumes, olive oil, and moderate amounts of fish and poultry.

Q. Is the Mediterranean diet expensive?

Ans. While organic vegetables and olive oil can be costly, the Mediterranean diet was originally a peasant diet. You can save money by eating more beans, less meat, and using pasta and rice as staple foods.

Q. Can I follow the Mediterranean diet if I don’t live in the Mediterranean?

Ans. Absolutely! The Mediterranean diet offers health benefits no matter where you live. Studies have shown that people around the world can reap the same benefits of reduced heart disease, diabetes, and inflammation by following this way of eating.

Conclusion

Adopting the authentic Mediterranean diet is about embracing a balanced lifestyle that focuses on high-fat, plant-based foods, and enjoying meals with family and friends. Whether you are cooking up a simple plate of Horta with potatoes or savoring a fresh Greek salad, the Mediterranean diet offers an abundance of flavors and health benefits. So, why not give it a try?

Try it today and enjoy a more vibrant, healthier you!