The Greek Diet

Known for its health benefits and delicious flavours, the Greek diet is a testament to the Mediterranean way of life. Rooted in ancient traditions and inspired by the abundant offerings of the land and sea, it is no wonder that the Greek diet has gained international acclaim. In this blog, we explore the main elements of the Greek diet, its health benefits and the cultural significance of food in Greek society.

The Mediterranean blueprint

At the heart of the Greek diet is the Mediterranean blueprint. This emphasises whole, unprocessed foods rich in nutrients and flavour. Fresh fruits and vegetables, whole grains, lean proteins and heart-healthy fats form the basis of Greek cuisine.

1. Olive oil: Greece's liquid gold

Olive oil is the cornerstone of the Greek diet. Greece is one of the largest olive oil producers in the world and the quality of its extra virgin olive oil is second to none. Rich in monounsaturated fats and antioxidants, olive oil is not only indispensable for cooking, but is also sprinkled over salads and used for dipping bread.

2. Fresh and seasonal produce

Greek cuisine celebrates the use of fresh, seasonal produce. Tomatoes, cucumbers, aubergines and a variety of leafy vegetables are staples. Greek salads, with their combination of crunchy vegetables, feta, olives and a splash of olive oil, are a delicious example of this focus on freshness.

3. Lean proteins

Greek cuisine is known for its emphasis on lean protein sources. Fish, especially in coastal areas, is a common choice. Grilled seafood, such as octopus and sardines, is a delicacy. Poultry, such as chicken and turkey, is also popular. Red meat, however, is eaten in moderation.

4. Legumes and cereals

Lentils, chickpeas and a variety of beans are staples of Greek cuisine. They are not only excellent sources of protein and fibre, but also contribute to the longevity of Greeks. Whole grains such as bulgur and barley are used in dishes such as "spanakorizo" (spinach and rice) and "fakes" (lentil soup).

5. Dairy delicacies

Greek yoghurt, known for its creamy texture and high protein content, is a popular dairy product. It is often served with honey and nuts for a nutritious dessert. Feta, made from sheep's or goat's milk, is a versatile ingredient in salads, pastries and more.

6. Herbs and spices

Greek cuisine uses a range of herbs and spices to enhance flavours without excessive salt. Oregano, thyme, rosemary and mint are often used. Garlic and onions add depth to many dishes, while cinnamon and cloves add heat to desserts.

The Mediterranean lifestyle

The Greek diet is not just about what is on the plate; it reflects a broader Mediterranean lifestyle. Greeks have a relaxed approach to meals and value their social aspect. Family and friends often gather around the table and meals are meant to be enjoyed at a leisurely pace.

1. The importance of sharing

Greek meals are a communal affair. Sharing food is a way of showing hospitality and strengthening ties. Meze, a selection of small, tasty dishes, is a popular way to start the meal and encourages conversation.

2. Mindful eating

The Greek approach to eating is characterised by mindfulness. Meals are enjoyed and the emphasis is on quality rather than quantity. This attitude towards eating contributes to a sense of satisfaction and prevents overeating.

Health benefits of the Greek diet

The health benefits of the Greek diet are well documented. Research has shown that following a Mediterranean diet, such as the Greek diet, can lead to a lower risk of heart disease, stroke and certain cancers. The emphasis on olive oil, vegetables and fish provides a wealth of antioxidants, healthy fats and vitamins.


The Greek diet is more than just a way of eating; it is a celebration of life and culture. Its emphasis on fresh, healthy ingredients, rich flavours and the joy of sharing meals with loved ones has made it an enduring and beloved culinary tradition. On your own journey through Greek cuisine, enjoy not only the flavours, but also the deep-rooted traditions and health benefits this diet has to offer.

If you want to experience the flavours of Greece in your own home, don't forget to visit our online Greek supermarket, where you will find a wide selection of authentic Greek products, from olive oil to feta cheese, to help you create delicious Greek-inspired dishes. Embrace the Greek diet and get a taste of health and happiness!

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