Please explain the Mediterranean diet to someone just starting in a way that is helpful and simple.

Despite decades of studies showing the great health benefits of eating a Mediterranean diet, it has yet to catch on. The Western Diet, high in fat, salt, and processes ingredients, is still the norm in Australia (where the study was conducted) and, of course, America. If you look to Italy, France, Greece, and Spain, you’ll find a generally healthier population who eats far more vegetables, fruits, health fats (fish, olive oil), and whole grains. Sure, some wine is also the norm, but what’s missing are the processed foods and refined grains and sugars.

Fruits, vegetables, and fish — pretty expensive, right? The new study from the University of South Australia resolutely concludes that’s not the case and that families actual save money when adopting the Mediterranean Diet.

The study looked at the nutritional profile and weekly costs of three food baskets based on three different diets: the Mediterranean diet, the Australian Guide to Healthy Eating (AGHE), and the typical Australian Western diet.

The results confirmed that the Mediterranean diet and AGHE met the nutritional recommendations, including the vitamins, macronutrients, and macronutrient distributions; however, the typical Australian Western diet lacked several key nutrients, including vitamin B6, calcium, and fiber, while containing double the amount of recommended daily salt intake.

But the most novel finding was that the average cost of the Mediterranean diet is cheaper by $10,972 per year for a family of three and $14,820 a year for a family of four. Groceries cost, on average $78 per week for a single person, $135 for a household with two adults, $211 for a family of three, and $285 for a family of four.

Not too bad.

"This research shows how a Mediterranean diet can be a cost-effective option," says UniSA researcher and Ph.D. candidate Ella Bracci said in a statement. The fact that it’s also healthier in every conceivable way, well, why not give it a shot? You’ll thank us over that spinach and goat cheese scramble at breakfast, or during the Greek salad and lentil soup you’re having for lunch, or maybe after the orzo and salmon for dinner. Not too bad.


The Mediterranean diet has decades of evidence showing its health benefits. The typical Western Diet is high in fat, salt, and processed ingredients. Italy, France, Greece, and Spain eat a healthier Mediterranean diet with vegetables, fruits, healthy fats, and whole grains. They don't eat many processed foods and refined grains and sugars. 

Many people shy away from the Mediterranean Diet because they believe eating fruits, vegetables, and fish will be more expensive. But new studies have shown that families save money when switching to the Mediterranean Diet. It also helps give the dieter more key nutrients such as vitamin B6, calcium, and fiber that are missing from traditional Western diets. The finding of these studies showed that families saved an average of $78/wk for a single person, $135/wk for two adults, and $211/wk for a family of four.

As you can see, although a new diet can be daunting, the Mediterranean diet can be both cost-effective and healthier than the traditional Western diet. You might even enjoy it. 