🫒 Eating Like the Greeks: Mediterranean Diet Tips for Wellness

Gilly Gwilliams
Aug 6
2 min read

When it comes to living well and feeling vibrant, the Greeks have long known the secret: food is medicine. Rooted in simplicity, seasonality, and connection, the Mediterranean diet is more than a way of eating—it's a way of life.

Whether you're looking to support heart health, increase energy, or simply feel more grounded, adopting this timeless approach can do wonders for your body and mind. And where better to explore it than right here on the wellness-rich island of Kos?

🧿 What Is the Mediterranean Diet?

Forget calorie-counting or restrictive trends. The Mediterranean diet emphasises:

Whole, unprocessed foods
Plant-based ingredients like vegetables, legumes, nuts, and grains
Healthy fats, especially extra virgin olive oil
Moderate portions of fish, dairy, and wine
Seasonal, local ingredients
Meals shared in community

It’s not just about what’s on your plate, but how you eat—slowly, socially, and with intention.

🍅 7 Practical Mediterranean Diet Tips

1. Make Olive Oil Your Main Fat

Use cold-pressed extra virgin olive oil for cooking, dressings, or even drizzling over yoghurt.

2. Eat the Rainbow—Daily

Aim to fill half your plate with colourful vegetables at each meal: tomatoes, spinach, aubergine, peppers, courgette.

3. Swap Out Refined Grains

Choose whole grains like bulgur, farro, brown rice, and barley instead of white bread or pasta.

4. Go Fish (Twice a Week)

Incorporate grilled or baked fish like sardines, anchovies, or sea bream for omega-3s and lean protein.

5. Snack Smart

Replace chips and cookies with a handful of almonds, Greek olives, or fresh fruit.

6. Add Legumes Weekly

Chickpeas, lentils, and beans are staples in Greek kitchens. Try them in soups, salads, or stews.

7. Savour and Socialise

Enjoy meals slowly, preferably in good company. This helps digestion, reduces stress, and connects you to your food.

🍽️ A Sample Day of Eating, Greek-Style

Here’s a simple Mediterranean-inspired daily menu you can try at home:

Meal	What to Eat
Breakfast	Greek yoghurt with honey, walnuts, and fresh figs or berries. Add a sprinkle of cinnamon.
Snack	A handful of almonds + a piece of seasonal fruit (like grapes or a nectarine).
Lunch	Grilled vegetables with lentils + a side of whole grain barley bread + olive oil drizzle.
Snack	Cucumber slices with hummus or tzatziki.
Dinner	Grilled sea bass with lemon, wild greens (like horta), and a tomato-cucumber salad. A glass of red wine if you like.
Dessert	A square of dark chocolate or a baked apple with cinnamon.

🍋 Traditional Greek Recipes to Try

Fasolada (White Bean Soup) A hearty classic packed with olive oil, tomatoes, carrots, celery, and beans.
Horiatiki (Village Salad) Tomatoes, cucumber, red onion, olives, feta, and oregano. No lettuce. Always fresh.
Gemista (Stuffed Tomatoes & Peppers) Filled with herbed rice and baked in olive oil—perfect for summer.
Revithada (Slow-Roasted Chickpeas) A simple, soul-warming dish from the island of Sifnos.

🌿 Final Thoughts

Eating like the Greeks isn’t about perfection—it’s about presence, pleasure, and balance. Whether you’re visiting Kos or bringing a little Mediterranean magic into your home, these principles can help you feel more nourished, energized, and in harmony with your body.

Let food be your medicine—and let every meal be a celebration.