Why the
Mediterranean Diet

The Evidence is Clear.

Years of research has shown that people in the Mediterranean region lived longer and healthier lives. Further studies have now linked the Mediterranean diet to numerous health benefits including maintaining a healthy weight and decreasing risk of diabetes, heart disease, cancer and death.

Clinical trials of the Mediterranean diet have shown a decreased incidence of cardiovascular events (including heart attacks and stroke) by 30%.


Fewer Heart Attacks and Strokes

The Mediterranean diet plus nuts has been associated with a 52% reduced risk of developing type 2 diabetes.


Lower Risk of Diabetes

In elderly adults, adherence to the the Mediterranean diet has been associated with lower risk of cognitive decline and dementia.


Lower Risk of Dementia

Nut consumption with the Mediterranean diet has been associated with a 39% lower all-cause mortality risk.


Lower Risk of Mortality

What is Unique About the Mediterranean Diet?

In contrast to other diets, the Mediterranean diet does not specifically control for calories, and it allows for a relatively high intake of healthy fats (mainly olive oil) and a moderate intake of red wine during meals (up to one serving per day for women and two servings per day for men).[1] Although a high fat diet may sound “unhealthy,” the Mediterranean diet consists mainly of unsaturated fat (known as a “good” fat) from plant sources, and it discourages intake of saturated fat.  

Further studies are still needed, but it appears that the overall dietary pattern of the Mediterranean diet – not just the amount of calories and fat – is most important for lowering the risk of disease and death.[2]


Simply put: Everyone. The Mediterranean diet has been shown to have health benefits for people of all ages. Whether you are in good health, overweight, obese, or have diseases such as diabetes, the Mediterranean diet may help increase your life expectancy and lower your risk of heart attack, stroke, dementia and certain forms of cancers.

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How can I follow the mediterranean diet?

The Mediterranean diet is most accurately defined as the traditional dietary patterns and lifestyle in the 1960s of people in parts of Greece and southern Italy, near the Mediterranean Sea. The traditional Mediterranean diet consists of eating plenty of olive oil, vegetables, fruits, nuts and legumes (such as beans and lentils), as well as moderate consumption of fish. You’ll find the right amounts of each of these foods in every Pangea Nutrition meal plan.

Eat More Fruit

Instead of reaching for sugary snacks, try satisfying your sweet tooth with fresh fruits or a fruit smoothie.

Eat Plenty of Vegetables

Try eating two servings of vegetables each day to get key nutrients and fiber that your body needs. Instead of snacking a bag of chips, grab some carrots and hummus!

Eat Breakfast

Eating breakfast can help you feel great all morning. Aim for a healthy balance of protein, carbohydrates, fiber and vitamins.

  • Eat Less Red Meat

    Instead, eat more fish and poultry - and skip meat altogether for several meals per week.

  • Eat More Unsaturated Fats

    Extra-virgin olive oil, nuts, and avocados are great sources of healthy fats.

  • Eat More Nuts

    Grab a handful of walnuts, almonds or hazelnuts when in need of a quick snack.

  • Eat Low-Fat Dairy Products

    such as natural cheese, Greek or plain yogurt. Eating dairy with some fat helps you feel fuller and satisfied for longer, helping you eat less overall. Even whole-milk dairy products have been associated with less body fat.

Mediterranean Diet Delivered

Take it easy and relax. We’ve done the meal planning for you:

Weekends: Cook for about 1 hour to prepare dinner, lunch for Monday, and other dishes to save you time during the week.

Two Weeknights: Prepare dinner in as few as 30 minutes. Spend an extra 5 minutes to make tomorrow’s lunch.

That’s all it takes to follow the Mediterranean diet as recommended by scientists, doctors and healthcare providers around the world.

Meal plans starting at $37 per week plus about $50 in groceries for two people.

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