The Mediterranean diet has long been considered the peak of healthy eating, with those around the Mediterranean sea experiencing lower rates of cardiovascular disease, diabetes and cancer than those in the US. Mediterranean countries also have a higher life expectancy, with Spain having one of the highest in the world at 83.2 versus 78.5 in the US. This is thought to be due to the anti-inflammatory and antioxidant properties of a diet high in starchy, fibrous foods, vegetables and fish.

The main characteristics of the Mediterranean diet are that it is low in saturated fat, sugar and heavily processed foods, which are similar to the healthy living guidelines laid out by the USDA. There is evidence that the Mediterranean diet can contribute to effective weight loss too. Fresh, fibrous foods and diets high in lean protein are generally quite filling, which can help with maintenance of a healthy weight. After a Mediterranean diet for weight loss? Check out our easy Mediterranean diet meal plan.

So, what are the main components of the Mediterranean diet? And what benefits can be gained from incorporating the principles of the Mediterranean diet into your lifestyle? Here's what you need to know.

What is the Mediterranean diet?

More starchy foods, such as bread or pasta, preferably whole grain.More lean protein, such as fish.More unsaturated fats, such as olive oil.More fresh fruits and vegetables, particularly cruciferous vegetables high in fibre. Less processed foods.Less red meat - try replacing red meat with plant-based protein sources such as legumes. Everything in moderation. You can still enjoy processed or fast foods, just not too often.Dr. Federica Amati, an AfN registered nutritionist and chief nutrition scientist for Indi Supplements, explains another core principle of the Mediterranean diet.

“An important factor in the Mediterranean diet is the quality of the food, made up of seasonal fresh produce and completely absent in ultra-processed foods like ready meals or prepared sauces,” she says. “Pizza is slow leavened sourdough made with whole grain and topped with fresh tomatoes and herbs, and pasta is of the high protein durum wheat variety served with plenty of vegetables, extra virgin olive oil and eaten sociably with family or friends. The Mediterranean diet is as much about quality as it is about the components of the diet themselves.”