Dates and The Mediterranean Diet

Diet Description​

The Mediterranean diet follows what countries like Italy and Greece eat. Their traditional eating patterns became popular in the 1960’s. During that time, research was published showing its health benefits. It continues to grow in popularity to this day.

Diet Purpose

The Mediterranean diet is popularly viewed as one of the most healthy diets to follow. This is supported by a large body of research. Studies have shown that following this dietary pattern can reduce your risk for a variety of diseases. This includes heart disease, stroke, diabetes, and obesity.  It may also help increase your lifespan. The Mediterranean diet is recognized by the World Health Organization as a healthy and sustainable diet.

Dates in a Mediterranean Diet

Dates are very popular fruits in the Mediterranean region. They are often added into Mediterranean diets and dishes. They can also be eaten for breakfast, dinner, or as a healthy snack!

What to Eat

The Mediterranean diet focuses on whole foods. This includes fruits, vegetables, whole grains, legumes, and seafood. Healthy fats, like nuts, seeds, and extra virgin olive oil, also play an important role. In this diet, beverages you can drink are water, coffee, tea, and red wine (for those who may consume alcohol). Meat and other animal products may be eaten in moderation. However, plant foods are the focus of most meals.

What to Avoid

The Mediterranean diet limits processed foods and added sugars. They also discourage eating a lot of refined grains and oils. Red meat is also limited.


The Mediterranean diet is a healthy and sustainable dietary pattern. It focuses on plant-based foods, healthy fats, and seafood. It may help reduce your risk for certain diseases. It can also help you live a longer and healthier life.

Written by:
Leah Goebel, RDN
Registered Dietitian



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PubMed Central

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