What is the green mediterranean diet?

What is the green mediterranean diet?


The Green Mediterranean Diet is a dietary pattern that combines the traditional Mediterranean diet with an emphasis on plant-based foods and sustainability. This approach to eating not only promotes health and well-being but also aims to reduce the environmental impact of food production. In this article, we will explore the key principles of the Green Mediterranean Diet and its potential benefits.

What is the Mediterranean Diet?

Before delving into the Green Mediterranean Diet, it is important to understand the traditional Mediterranean diet. This dietary pattern is inspired by the eating habits of people living in countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It is characterized by high consumption of fruits, vegetables, whole grains, legumes, nuts, and olive oil. Fish and seafood are also consumed regularly, while red meat and processed foods are limited.

The Green Mediterranean Diet: A Sustainable Approach

The Green Mediterranean Diet builds upon the principles of the traditional Mediterranean diet by incorporating sustainability practices. It places a greater emphasis on plant-based foods, encouraging individuals to consume more fruits, vegetables, and plant-based proteins. This shift not only promotes personal health but also has a positive impact on the environment.

Key Principles of the Green Mediterranean Diet

1. Plant-Based Foods: The Green Mediterranean Diet encourages the consumption of a wide variety of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in essential nutrients, fiber, and antioxidants that support overall health.

2. Local and Seasonal: Choosing locally sourced and seasonal foods reduces the carbon footprint associated with transportation and supports local farmers. By selecting foods that are in season, individuals can enjoy fresh and flavorful produce while minimizing the environmental impact.

3. Reduced Animal Products: While the traditional Mediterranean diet includes moderate amounts of fish and seafood, the Green Mediterranean Diet further reduces the consumption of animal products. This shift helps reduce greenhouse gas emissions associated with livestock production and promotes a more sustainable food system.

4. Sustainable Seafood: When consuming seafood, it is important to choose sustainably sourced options. This means selecting fish and seafood that are not overfished and are caught using methods that minimize harm to marine ecosystems.

5. Mindful Eating: The Green Mediterranean Diet promotes mindful eating practices, such as savoring meals, eating slowly, and listening to hunger and fullness cues. This approach encourages individuals to develop a healthier relationship with food and appreciate the flavors and textures of plant-based meals.

Potential Benefits of the Green Mediterranean Diet

Adopting the Green Mediterranean Diet may have several benefits for both individuals and the environment. Some potential benefits include:

1. Improved Health: The emphasis on plant-based foods in the Green Mediterranean Diet provides a rich array of vitamins, minerals, and antioxidants that can support overall health. This dietary pattern has been associated with a reduced risk of chronic diseases, such as heart disease, type 2 diabetes, and certain types of cancer.

2. Weight Management: The Green Mediterranean Diet, with its focus on whole foods and plant-based proteins, can be beneficial for weight management. It promotes the consumption of nutrient-dense foods while limiting processed and high-calorie foods, which can aid in maintaining a healthy weight.

3. Environmental Sustainability: By reducing the consumption of animal products and choosing sustainably sourced foods, the Green Mediterranean Diet contributes to a more sustainable food system. It helps conserve natural resources, reduces greenhouse gas emissions, and supports biodiversity.


The Green Mediterranean Diet is a sustainable approach to eating that combines the principles of the traditional Mediterranean diet with an emphasis on plant-based foods and environmental consciousness. By adopting this dietary pattern, individuals can promote their own health while contributing to a more sustainable and eco-friendly food system.


– Oldways. (n.d.). Green Mediterranean Diet. Retrieved from oldwayspt.org
– Trichopoulou, A., et al. (2014). Definitions and potential health benefits of the Mediterranean diet: views from experts around the world. BMC Medicine, 12, 112.