Eat well to live well
Nutrition guide tailored to Moroccan cuisine · Mediterranean, weight loss, diabetes, pregnancy, sport.
Nutrition goals
Sustainable weight loss
Moderate calorie deficit, physical activity, 6-month minimum follow-up.
Muscle gain
Calorie surplus + protein 1.6-2 g/kg, strength training 3-4x/week.
Type 2 diabetes
Low glycaemic index, split meals, post-meal activity.
Cardiovascular health
Mediterranean diet, omega-3, limit salt and sugar.
Pregnancy & breastfeeding
+300-500 kcal, folates, iron, calcium, avoid alcohol/raw fish.
Child nutrition
Diversification 4-6 months, balance, no screens at meals.
The food pyramid
Recommended frequencies per food group.
Every meal
1-2 times/day
1-2 times/week
Occasional
Mediterranean diet — 8 golden rules
The diet with the strongest scientific evidence for longevity.
- 1Extra-virgin olive oil at every meal (2-3 spoons/day)
- 25 servings of fruits and vegetables daily, seasonal if possible
- 3Fatty fish 2-3 times/week (omega-3)
- 4Legumes 3+ times/week (lentils, chickpeas, beans)
- 5Whole grains rather than refined
- 6Nuts and almonds (30 g/day) as a snack
- 7Limited red meat (<500 g/week)
- 8Spices and fresh herbs at will (turmeric, cumin, mint)
Frequently asked questions
How many calories per day?+
Varies by age, sex, weight and activity. Sedentary woman: 1,800-2,000 kcal, active: 2,200-2,400. Sedentary man: 2,200-2,500, active: 2,600-3,000. Adolescent, child, pregnant/breastfeeding woman: specific needs. Calculate precisely with our /tools/calories tool.
Is the Mediterranean diet suitable for Moroccans?+
Perfectly. Our traditional cuisine is already rich in olive oil, legumes (lentils, chickpeas), vegetables, fish (coast) and spices. Just avoid excesses: sweet pastries, very sweet tea, frequent red meat. Favour vegetable couscous, vegetable tagines, homemade harira.
Does intermittent fasting work?+
Effective for moderate weight loss and glycaemic control. 16/8 schedule: eat over 8h, fast 16h. Contraindications: pregnancy, type 1 diabetes, eating disorders, children, frail seniors. Consult a doctor/nutritionist first. Ramadan is one suitable form of intermittent fasting.
Should I take dietary supplements?+
Generally no with a balanced diet. Exceptions: vitamin D (frequent deficit in Morocco), B12 in vegetarians, iron in menstruating/pregnant women, folates before and during pregnancy. Get a blood panel before supplementing. Beware of unvalidated supplements (weight loss, 'detox').
Cane sugar, honey, agave syrup — which to choose?+
None is meaningfully better than white sugar calorie-wise (≈400 kcal/100 g). Honey and cane sugar provide tiny minerals. Agave syrup has a lower glycaemic index but is rich in fructose (bad for the liver in excess). Rule: cut added sugars in all forms, don't replace them.
How to manage Ramadan with diabetes?+
See an endocrinologist 1 month before. Adjust treatment (insulin/pill dose and timing). Break the fast with dates + water. Substantial suhour (complex carbs, protein). Heavy hydration after iftar. Monitor blood sugar. Some uncontrolled diabetics should not fast — religious consultation possible for dispensation.