Dante Carrillo
The Mediterranean diet is a way of eating inspired by the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. It emphasizes plant-based foods, healthy fats, whole grains, fruits, vegetables, legumes, fish, nuts, seeds, and olive oil. The diet is associated with numerous health benefits, including reduced risk of chronic diseases, improved heart health, and stable blood sugar levels. When following this diet, it is recommended to focus on overall eating patterns rather than strict rules. So, what snacks are allowed on the Mediterranean diet? A variety of options are permitted, such as nuts, seeds, fruits, vegetables, unprocessed cheeses, and yoghurt.
| Characteristics | Values |
|---|---|
| Focus | Overall eating patterns, not strict formulas or calculations |
| Food groups | Plant-based foods, healthy fats, veggies, fruits, whole grains, legumes, fish, nuts, seeds, cheese, fermented dairy, eggs, red wine in moderation |
| Health benefits | Lowering risk of cardiovascular disease, supporting healthy blood sugar levels, blood pressure, and cholesterol, lowering risk of metabolic syndrome, supporting healthy gut microbiota, lowering risk for certain types of cancer, slowing the decline of brain function, helping you live longer |
| Foods to limit | Red meat, processed red meat, refined grains |
| Foods to avoid | Highly processed foods, candies, processed meats |
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Nuts, legumes, seeds, and beans
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats. It is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. Research has suggested that people living in these regions tend to have a lower risk of many chronic conditions compared to those following a standard American diet. The Mediterranean diet is associated with numerous health benefits, such as weight management, heart health, and improved brain function.
Nuts
Nuts are a great source of healthy fats and proteins and can be easily incorporated into your diet in various forms. You can choose from a variety of nuts such as almonds, walnuts, macadamia nuts, hazelnuts, cashews, and peanuts. Enjoy them as a snack on their own or get creative with nut butters like almond butter or peanut butter. Spread your favourite nut butter on whole-grain toast or enjoy it with fruit for a delicious and nutritious snack.
Legumes
Legumes, including beans, peas, lentils, pulses, and chickpeas, are a staple in the Mediterranean diet. They are an excellent source of plant-based protein and can be used in a variety of dishes. For a quick snack, try hummus made from chickpeas or bean dips with whole-grain crackers or raw veggies. You can also add legumes to salads, soups, and stews to make a hearty and nutritious meal.
Seeds
Seeds are a great way to add crunch and nutrition to your meals and snacks. Include a variety of seeds such as sunflower seeds, pumpkin seeds, and flaxseeds in your diet. Sprinkle them on your yogurt, oatmeal, or salads, or add them to your smoothies for an extra nutritional boost. Like nuts, seeds are also a great on-the-go snack option.
Beans
Beans are a versatile and nutritious component of the Mediterranean diet. They are often used as a plant-based protein source and can be incorporated into meals in many ways. Try a black bean burger on a whole-grain bun or enjoy a bean salad with veggies. Beans can also be added to soups, stews, and chilis for a hearty and filling meal.
Remember, the Mediterranean diet is not about strict rules but about focusing on overall eating patterns and incorporating a variety of healthy foods. Consult with a dietitian to tailor your meal plan to your specific needs and preferences.
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Fruits
The Mediterranean diet is inspired by the traditional cuisines of Greece, Spain, Italy, and France, among other countries bordering the Mediterranean Sea. It is more of a way of eating and a lifestyle approach rather than a restrictive diet. The diet focuses on eating mostly five groups of foods: fruits and vegetables, whole grains, beans, healthy fats from olive oil, nuts and seeds, and fish.
There are no off-limits fruits or vegetables. However, it is recommended to choose fresh, frozen, or canned options without added sugar or sodium. Fruits are a great source of vitamins, minerals, antioxidants, and fiber, making them nutrient-dense choices. Aim for at least two servings of fruit per day. A serving of fruit is about one medium-sized piece of whole fruit or 1/2 cup fresh, frozen, or canned.
Some examples of fruits that are commonly consumed in the Mediterranean diet include:
- Berries
- Apples
- Peaches
- Pears
- Grapes
- Dates
- Figs
- Apricots
- Pomegranates
- Bananas
- Mangoes
- Papayas
- Blueberries
- Cherries
It is important to note that while fruits are a healthy and nutritious part of the Mediterranean diet, they should be consumed in moderation as part of a balanced diet. Additionally, when buying canned fruit, it is recommended to avoid those stored in syrup. If you want to drink fruit juice, it is better to juice them yourself, as store-bought juice usually contains added sweeteners.
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Vegetables
The Mediterranean diet is inspired by the traditional cuisines of Greece, Spain, Italy, and France, among other countries bordering the Mediterranean Sea. It emphasizes plant-based foods, including vegetables, fruits, whole grains, legumes, nuts, and seeds. It also incorporates healthy fats, such as extra virgin olive oil, and moderate amounts of dairy, eggs, poultry, and red meat.
- Dark leafy greens: Kale, collards, wild greens like amaranth, arugula, nettle, chicory, and dandelion.
- Other vegetables: Artichokes, eggplant, broccoli, peas, fennel, spring onions, cucumbers, carrots, pumpkin, leeks, chard, okra, peppers, mushrooms, purslane, radicchio, radishes, Brussels sprouts, beets, lettuce, zucchini, and onions.
- Potatoes and tubers: Potatoes, sweet potatoes, swede, turnips, and yams.
When following the Mediterranean diet, it is recommended to prioritize non-starchy vegetables, such as dark leafy greens, bell peppers, and broccoli. However, starchy options like potatoes can also be enjoyed in moderation. Aim for at least 3 servings of vegetables a day, where a serving is 1 cup of raw vegetables or ½ cup of cooked vegetables.
Sample Mediterranean Diet Snacks
- A handful of nuts and seeds (low salt or no salt added)
- Fresh fruit, ideally local and in season
- Nonfat Greek yogurt and a small piece of dark chocolate (at least 70% cacao)
- Whole-grain crackers with hummus
- Olives
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Dairy and cheese
Dairy products are consumed moderately on the Mediterranean diet. This includes dairy products such as cheese, yoghurt, and milk. While dairy is not a huge factor in the Mediterranean diet, it is not entirely cut out.
Yoghurt is a nutritious option, with Greek yoghurt being preferred for its thicker texture and higher protein content. It is often consumed as part of breakfast. Low-fat or reduced-fat yoghurt options are recommended.
Cheese is also consumed as a snack or as a salad topper. Unprocessed cheese, such as feta, Parmesan, Manchego, and Brie, is preferred as it has lower levels of additives and more natural nutrients. Harder cheeses tend to have more protein and less fat, so Parmesan may be a healthier option than Brie. An ounce of cheese is typically around the size of a pair of dice.
Dairy products native to the Mediterranean region, such as Greek yoghurt and feta cheese, are packed with nutrients and fit in with the concept of the diet.
While dairy is included in the Mediterranean diet, it is not a strict requirement. If you do not consume dairy, you can still follow a Mediterranean diet by choosing dairy-free options.
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Red wine
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. It is a way of eating that emphasizes plant-based foods, healthy fats, whole grains, fruits, vegetables, and heart-healthy fats. It may help manage your weight, protect your heart, and prevent diabetes.
There are conflicting opinions among experts regarding the inclusion of red wine in the Mediterranean diet. Some experts argue that red wine should be removed from the diet as alcohol has been linked to various cancers and other illnesses, and there is no safe amount of alcohol consumption. On the other hand, some experts suggest that red wine in moderation can have health benefits, such as improving cholesterol levels and reducing the risk of blood clots.
The key component regarding wine in the Mediterranean diet is the way it is consumed. It is recommended to drink small amounts of red wine with meals and in a social setting. The amount associated with the least health risks is up to one to two glasses (5-10 ounces) for women and two to three glasses (10-15 ounces) for men per day, consumed with food.
When following the Mediterranean diet, it is important to consult with a healthcare professional or dietitian to determine the best approach for your individual needs and medical history.
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Frequently asked questions
The Mediterranean diet is a flexible one, focusing on overall eating patterns rather than strict rules. Some healthy snack options include:
- A quarter-cup of nuts
- Fruits with nut butter or unsweetened yoghurt
- Vegetables with hummus
- Cheese
- Seeds
The Mediterranean diet has been associated with a reduced risk of chronic conditions, including heart disease, type 2 diabetes, and certain types of cancer. It may also help with weight management and lowering cholesterol and blood pressure.
The Mediterranean diet is not about restricting foods, but rather emphasising whole foods. However, it is recommended to limit processed foods, red meat, and refined grains.
