Jeffrey Salazar
The Mediterranean diet is an ultra-healthy and highly customisable way of eating that is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. Research suggests that people living in these regions tend to be healthier and have a lower risk of many chronic conditions compared to those on a standard American diet. The Mediterranean diet emphasises plant-based foods and healthy fats, with a focus on overall eating patterns rather than strict formulas. This diet recommends eating mostly vegetables, fruits, whole grains, beans, legumes, nuts, and extra virgin olive oil, while limiting red meat and sweets. A typical Mediterranean diet plate should consist of half fruits and vegetables, a quarter whole grains, and a quarter lean protein, such as fish and poultry.
| Characteristics | Values |
|---|---|
| Vegetables | Spinach, kale, tomatoes, cucumber, bell peppers, onions, avocado, mixed greens, sesame cucumber, fennel, oranges, mint |
| Fruits | Apples, cherries, dates, figs, grapes, nectarines, oranges, pomegranates, strawberries, tomatoes, berries, avocados, grapes, citrus fruits, stone fruits, dates, pomegranates |
| Carbohydrates | Whole grains (brown rice, wheat pasta, oats, whole-wheat bread), whole-grain toast, crackers, pita bread |
| Proteins | Fish, poultry, eggs, beans, legumes, Greek yoghurt, nuts, cheese |
| Healthy fats | Extra virgin olive oil, avocado oil, peanut oil, sesame oil, sunflower oil, nuts, avocado |
| Dairy | Cheese, Greek yoghurt, yoghurt |
| Snacks | Fruits, Greek yoghurt with walnuts, dark chocolate (70%+ cacao), whole-grain crackers with hummus, raw veggies with yoghurt dip |
| Other | Water, wine (in moderation) |
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What You'll Learn
- Vegetables: spinach, broccoli, cauliflower, cucumbers, artichokes, eggplant, and bell peppers
- Whole grains: corn, brown rice, quinoa, bulgur, barley, and farro
- Lean protein: seafood, poultry, eggs, and dairy
- Healthy fats: extra virgin olive oil, nuts, and legumes
- What to avoid: highly-processed foods, added sugars, and fatty meats?
Vegetables: spinach, broccoli, cauliflower, cucumbers, artichokes, eggplant, and bell peppers
Vegetables should make up about 50% of a Mediterranean diet plate. This diet includes a variety of vegetables, such as spinach, broccoli, cauliflower, cucumbers, artichokes, eggplant, and bell peppers, which provide essential phytonutrients, vitamins, and trace minerals, as well as a rich source of antioxidants.
Spinach, a dark leafy green, can be used as the base for a salad or grain bowl. It can also be cooked with beans, artichoke hearts, and other vegetables. Broccoli, another cruciferous vegetable, can be roasted with garlic, olive oil, and nuts, and topped with Parmesan cheese and pine nuts. Broccoli is also often paired with cauliflower, which can be steamed, blanched, or roasted with olive oil and spices to enhance its flavour.
Eggplant is a versatile vegetable that can be grilled, roasted, or fried. It is a key ingredient in Mediterranean dishes such as moussaka, a Greek comfort food with layers of eggplant, seasoned meat, and a creamy béchamel sauce. Eggplant can also be stuffed with Mediterranean-style fillings like couscous, fresh herbs, chickpeas, and tomatoes, or used as a vegetarian alternative in dishes like eggplant parm, a take on lasagna.
Artichokes are a nutritious addition to a Mediterranean plate, offering vitamin C, fibre, and potassium. They can be roasted with olive oil, capers, and a garlic-dill vinaigrette, or added to pasta, salad, or egg casserole. Cucumbers, known for their cooling effect, are often included in Mediterranean dishes for their health benefits, including potential hypoglycemic and hypolipidemic effects. Lastly, bell peppers can be stuffed or used as a colourful addition to casseroles, providing a tasty side dish when paired with meat, poultry, or rice.
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Whole grains: corn, brown rice, quinoa, bulgur, barley, and farro
Whole grains are a staple of the Mediterranean diet and include corn, brown rice, quinoa, bulgur, barley, and farro. These grains are a great source of B vitamins and fiber and are known to help lower cholesterol, stabilize blood sugar, and promote healthy weight maintenance.
Quinoa, in particular, is a complete protein source, containing all nine amino acids that our bodies need to obtain from food. It cooks quickly and easily absorbs flavors, making it a versatile option for salads or grain bowls. White and yellow quinoa have a mild flavor, while black quinoa has a nuttier and sweeter taste. Be sure to rinse quinoa before cooking, and when the pale hull starts to separate from the inside germ, it's ready to be served.
Bulgur is another fast-cooking whole grain that serves as the primary ingredient in traditional Mediterranean dishes like tabbouleh and kibbe. It can also be used as a substitute for couscous or incorporated into stuffings, soups, or other grain-based dishes. Farro, an ancient grain with a mild, pasta-like flavor, is also worth mentioning. It cooks faster than some other grains, such as durum wheatberries, and has a yielding yet substantial texture. Try it in a salad with roasted vegetables and cheese, or mix it with asparagus and peas.
If you're new to whole grains, introduce them gradually to avoid any digestive issues. Start with smaller servings and increase your water intake. Over time, you may notice improvements in your digestion, and whole grains will become a beneficial and enjoyable part of your Mediterranean diet.
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Lean protein: seafood, poultry, eggs, and dairy
Seafood, poultry, eggs, and dairy are central components of the Mediterranean diet, providing essential lean protein. This diet emphasizes a balanced and nutritious approach to eating, focusing on healthy plant foods and moderate portions of animal-based proteins.
Seafood is a cornerstone of the Mediterranean diet, offering a range of health benefits. Fish such as salmon, sardines, trout, tuna, mackerel, shrimp, and shellfish like oysters, clams, crab, and mussels are all excellent choices. These options are rich in omega-3 fatty acids, which promote heart health and cognitive function. When preparing seafood, grilling is preferred over frying, and cooking in extra virgin olive oil is recommended.
Poultry is another important source of lean protein in the Mediterranean diet. Chicken and turkey are healthy alternatives to red meat, which is consumed only occasionally in this dietary approach. Roasted chicken dishes, such as lean, roasted chicken over cannellini beans, are tasty and nutritious options.
Eggs are also a key component of the Mediterranean diet, providing a versatile and nutritious source of protein. They can be prepared in a variety of ways, such as scrambled, boiled, or poached, or as an egg white omelet with fresh, seasonal vegetables. Eggs are a great way to start the day or can be enjoyed as a light lunch or dinner option.
Dairy products are consumed in moderation as part of the Mediterranean diet. This includes options such as Greek yogurt, which can be enjoyed with fruit and chia seeds for breakfast, or as a snack. Cheese is also consumed but in smaller quantities, and butter is limited, with olive oil being the preferred choice for spreading and cooking.
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Healthy fats: extra virgin olive oil, nuts, and legumes
The Mediterranean diet is a great option for those looking to improve their health and protect against chronic disease. It is not a restrictive diet, but rather a set of guidelines for eating more of certain foods and limiting others. There are no strict rules, but it is recommended to focus on whole foods, including fruits, vegetables, whole grains, beans, herbs, seafood, poultry, dairy, and eggs, and healthy fats.
Healthy fats are an essential component of the Mediterranean diet, and extra virgin olive oil is a cornerstone of this. Extra virgin olive oil is a heart-healthy plant-based oil that is high in poly- and monounsaturated fats, which are known to be beneficial for health. It is important to note that not all olive oils are the same, and extra virgin olive oil is the best option for optimal health benefits. Regular olive oil is still a good alternative to oils high in saturated fat, such as palm oil.
Nuts are another key source of healthy fats in the Mediterranean diet. Nuts are a whole-food ingredient that can be easily incorporated into meals and snacks. They provide a range of nutrients and are a great way to add flavour and texture to dishes. Legumes, such as beans, lentils, and chickpeas, are also an important part of the Mediterranean diet. They are a good source of plant-based protein and can be used in a variety of dishes, like falafel and lentil soup.
When creating a plate based on the Mediterranean diet, it is recommended to make fruits and vegetables the star, aiming for about 50% of your plate. This can include a variety of colourful and nutrient-rich options, such as broccoli, spinach, cauliflower, cucumbers, artichokes, eggplant, and bell peppers. Whole grains and lean protein should make up the other half of the plate, with options like corn, brown rice, quinoa, and bulgur. Dishes like stuffed eggplant, bell peppers, and falafel are also great options that incorporate these healthy ingredients.
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What to avoid: highly-processed foods, added sugars, and fatty meats
The Mediterranean diet is not about strict rules and restrictions, but rather a general set of guidelines to improve health and protect against chronic disease. While the diet is mostly plant-based, with fruits and vegetables forming the bulk of meals, there are some food groups that should be limited or avoided.
Highly-processed foods are not regularly consumed as part of the Mediterranean diet. This includes foods that come in packages with long lists of ingredients. Instead, opt for whole foods with simple ingredients like nuts, legumes, whole grains, fruits, and vegetables. Some cheeses are also highly processed, so be mindful of that when adding cheese to your meals.
Added sugars are another thing to avoid. This includes baked goods, ice cream, and even some granola bars. Check the ingredients list and nutrition facts to make sure your foods do not contain added sugars.
Fatty and processed meats should also be limited. Red meat, in particular, is only eaten on occasion in the Mediterranean diet. Instead, opt for lean proteins like poultry, seafood, and plant-based sources such as beans.
In addition to the foods mentioned above, the Mediterranean diet also encourages the use of healthy plant-based oils like extra virgin olive oil. This oil is a main fat source in the Mediterranean diet and is known for its heart-healthy benefits.
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Frequently asked questions
The Mediterranean diet is based on the traditional foods eaten by those in countries that border the Mediterranean Sea, such as France, Spain, Greece and Italy. It is a way of eating that emphasises plant-based foods and healthy fats. It is known for its preventative health properties.
Half of your plate should consist of fruits and vegetables. Aim for 7 to 10 servings of fruits and vegetables each day. Base your meals on dark, leafy greens like spinach and kale, and add colour with tomatoes, cucumber, bell peppers and red onions.
A quarter of your plate should consist of whole grains, such as brown rice, wheat pasta and oats. The final quarter should be lean protein, such as fish, poultry, eggs, beans and legumes.
Healthy snacks include a handful of nuts and seeds, fresh fruit, Greek yogurt, dark chocolate (at least 70% cacao), whole-grain crackers with hummus, and raw veggies with a yogurt dip.
The Mediterranean diet encourages you to limit foods with added sugar, such as baked goods, ice cream and granola bars. It also recommends limiting red meat, sweets, sugary drinks and butter. Very little alcohol should be consumed, and if you don't drink, don't start.
