Exploring the Mediterranean diet

Looking for some exciting, flavour-packed meal ideas to lighten up your lunch and dinners? Be inspired by the flavours and ingredients of the sun-soaked Mediterranean. We take a look at the Mediterranean Diet and uncover everything you need to know about its health benefits. Discover which foods to incorporate into your diet, plus healthy recipes that are just as wholesome as they are delicious.

Ready to embrace healthy eating, the Mediterranean way? It's all about incorporating plant foods like fruits and vegetables with every meal, as well as more legumes, nuts and seeds, and heart-healthy fats. This diet is low in animal products and meat, encouraging fish and seafood high in omega-3 at least twice a week.

Here are some foods to include:

• Vegetables – spinach, kale, cauliflower, broccoli, carrots, courgettes, Brussels sprouts, sweet potatoes

• Fruit – apples, bananas, strawberries, grapes, oranges, melon, pears, dates, figs

• Whole grains – brown rice, oats, quinoa, couscous, barley, rye, whole wheat bread and pasta

• Legumes – beans, chickpeas, lentils, peas, pulses

• Nuts and seeds – almonds, walnuts, hazelnuts, cashews, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds

• Fish and seafood – salmon, prawns, sardines, mackerel, squid, mussels

• Poultry – chicken, duck, turkey

• Extra virgin olive oil

The Mediterranean Diet recommends limiting certain foods as part of a healthy, balanced diet. Processed red meat and discretionary foods such as chocolate and biscuits should be eaten in moderation as these foods are typically high in saturated fat, sodium, added sugars and refined carbohydrates, which, if consumed in excess, can be associated with poor health outcomes.

Inspired to give the Mediterranean diet a go? Try our light and fresh recipes packed full of fruit and veggies, gut-loving grains, and flaky fish, from easy midweek meals to vegetarian wonders. Put a pouch of our handy Microwave Spiced Chickpea, Rice and Grain Mix to work or crack open a tin of Collection Sardine Fillets in olive oil with a fiery chilli kick.