The Mediterranean diet has received much attention as a healthy way to eat, and with good reason. The Mediterranean diet has been shown to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers, depression, and in older adults, a decreased risk of frailty, along with better mental and physical function.
What is the Mediterranean diet?
The traditional Mediterranean diet is based on foods available in countries that border the Mediterranean Sea. The foundation for this healthy diet includes
- an abundance of plant foods, including fruits, vegetables, whole grains, nuts and legumes, which are minimally processed, seasonally fresh, and grown locally
- olive oil as the principal source of fat
- cheese and yogurt, consumed daily in low to moderate amounts
- fish and poultry, consumed in low to moderate amounts a few times a week
- red meat, consumed infrequently and in small amounts
- fresh fruit for dessert, with sweets containing added sugars or honey eaten only a few times each week
- wine consumed in low to moderate amounts, usually with meals.
How to bring the Mediterranean diet to your plate
How can you incorporate these healthy foods into your everyday life? Here are some small changes you can make. Pick one change every week and incorporate it gradually. Start with the changes you think will be the easiest.
- Switch from whatever fats you use now to extra virgin olive oil. Start by using olive oil in cooking, and then try some new salad dressings with olive oil as the base. Finally, use olive oil in place of butter on your crusty bread.
- Eat nuts and olives. Consume a handful of raw nuts every day as a healthy replacement for processed snacks.
- Add whole-grain bread or other whole grains to the meal. Select dense, chewy, country-style loaves without added sugar or butter. Experiment with bulgur, barley, farro, couscous, and whole-grain pasta.
- Begin or end each meal with a salad. Choose crisp, dark greens and whatever vegetables are in season.
- Add more and different vegetables to the menu. Add an extra serving of vegetables to both lunch and dinner, aiming for three to four servings a day. Try a new vegetable every week.
- Eat at least three servings a week of legumes. Options include lentils, chickpeas, beans, and peas.
- Eat less meat. Choose lean poultry in moderate, 3- to 4-ounce portions. Save red meat for occasional consumption or use meat as a condiment, accompanied by lots of vegetables, as in stews, stir-fries, and soups. Eat more fish, aiming for two to three servings a week. Both canned and fresh fish are fine.
- Substitute wine in moderation for other alcoholic beverages. Replace beer or liquors with wine — no more than two 5-ounce glasses per day for men, and one glass per day for women.
- Cut out sugary beverages. Replace soda and juices with water.
- Eat less high-fat, high-sugar desserts. Poached or fresh fruit is best. Aim for three servings of fresh fruit a day. Save cakes and pastries for special occasions.
- Seek out the best quality food available. Farmer's markets are an excellent source of locally grown, seasonal foods.
Finally, try to have dinner as a family as often as possible. Food as a communal, shared experience is a big part of the Mediterranean approach.
Mediterranean all day
There are many ways to incorporate the delicious foods of the Mediterranean diet into your daily menu. Here are a few ideas to get you started.
Breakfast:
- whole-grain bread topped with a small amount of low-fat cheese and slices of fresh tomato, drizzled with a little extra virgin olive oil
- vegetable omelet made with mushrooms, spinach, and onions cooked in olive oil with crusty whole-grain bread
- plain Greek yogurt topped with nuts and fresh berries.
Lunch:
- Greek salad made with chopped mixed greens, kalamata olives, tomatoes, fresh parsley, feta cheese. Dress with extra virgin olive oil and freshly squeezed lemon
- chickpea and farro salad with red peppers, spring onions, and fresh oregano, dressed with extra virgin olive oil and lemon juice
- vegetarian pizza topped with part-skim mozzarella cheese, roasted broccoli, onions, green peppers, and carrots.
Dinner:
- grilled vegetable kabobs with shrimp, toasted quinoa salad, and mixed green salad with pine nuts
- chicken stir-fried in olive oil with broccoli, cauliflower, asparagus, and yellow peppers, served over brown rice
- steamed mussels with spinach-orzo salad and minestrone soup.
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FAQs
The Mediterranean diet is a style of eating that emphasizes minimally processed, plant-based foods. It includes fruits, vegetables, nuts, beans, whole grains including whole-grain pasta and breads, olive oil, red wine, and small amounts of fish, eggs, dairy, and meats.
What are the top 10 foods on a Mediterranean diet? ›
10 foods to add to your Mediterranean lifestyle
- Extra virgin olive oil. ...
- Walnuts. ...
- Lentils. ...
- Blueberries. ...
- Wild salmon as a healthy animal protein. ...
- Garlic for a reduced risk of cancer. ...
- Oregano as an anti-inflammatory agent. ...
- Mushrooms for a mental health boost.
The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.
What exactly do you eat on a Mediterranean diet? ›
The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.
What is a typical Mediterranean breakfast? ›
Common Mediterranean Breakfast Foods
Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.
Is peanut butter part of a Mediterranean diet? ›
And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?
Do you eat bananas on a Mediterranean diet? ›
You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.
Is rice ok on a Mediterranean diet? ›
Having different types of rice can be confusing as to whether all are allowed on the Mediterranean diet. Worry not because you can consume any type of rice, while on the diet, be it white, brown, or basmati rice. Still, whole grain rice is preferable, as it contains more fiber and various micronutritious.
What are the 2 most recognized ingredients in Mediterranean diet? ›
Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.
What are 5 negatives from the Mediterranean diet? ›
Possible Health Concerns
- You may gain weight from eating fats in olive oil and nuts.
- You may have lower levels of iron. ...
- You may have calcium loss from eating fewer dairy products. ...
- Wine is a common part of a Mediterranean eating style but some people should not drink alcohol.
Many people wonder whether you can eat potatoes on the Mediterranean diet. It's recommended by experts that you prioritize non-starchy vegetables like dark leafy greens, bell peppers and broccoli among others. But you can definitely enjoy starchy options like potatoes in moderation on a Mediterranean diet.
What cheese is ok on a Mediterranean diet? ›
Cheese & Yogurt
Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).
Is mayonnaise allowed on a Mediterranean diet? ›
Avoid sauces made from cream or mayonnaise. Choose whole-grain breads, whole wheat pasta and pizza crust, brown rice, beans, and lentils. Cut back on butter or margarine on bread. Instead, you can dip your bread in a small amount of olive oil.
What to drink on a Mediterranean diet? ›
Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea. One glass of red wine is also permitted in this diet.
What foods are native to the Mediterranean diet? ›
Nuts, seeds, and legumes common to the traditional Mediterranean Diet include: almonds, cannellini beans, chickpeas, cashews, fava beans, green beans, hazelnuts, kidney beans, lentils, pine nuts, pistachios, sesame seeds, split peas, tahini sauce, walnuts.
Is oatmeal on the Mediterranean diet? ›
Absolutely to all three! Oats are a whole grain, which is encouraged on the Mediterranean diet. Low or moderate amounts of cheese, such as brie, feta, ricotta, and Parmigiano Reggiano (Parmesan), are also allowed. All types of fresh fruits, including bananas, are a go on the diet.
Which foods are staples of the Mediterranean diet? ›
Staples to include in your Mediterranean pantry include:
- Extra-virgin olive oil.
- Fresh or frozen fish and seafood.
- Fresh, frozen or canned vegetables (aim for no salt added) and fruits (packed in its own juice or no sugar added)
- Fresh herbs and spices.
- Nonfat Greek yogurt.
- Nuts and seeds.
- Olives and avocados.
A typical Mediterranean diet has common elements such as lots of vegetables, fruits, beans, cereals and cereal products, for example wholegrain bread, pasta and brown rice.
