The Mediterranean diet is one of the healthiest and most delicious ways to eat. This diet focuses on eating whole, minimally processed foods like vegetables, fruits, whole grains, beans, nuts, seeds, and healthy fats like olive oil. Fish, seafood, eggs, poultry, and dairy are also included in moderation. Red meat and sweets are limited. The Mediterranean diet is associated with a lower risk for many chronic diseases and increased longevity.
What are the basics of the Mediterranean diet?
The Mediterranean diet emphasizes:
- Eating primarily plant-based foods like vegetables, fruits, whole grains, beans, nuts and seeds
- Replacing butter and other animal fats with healthy fats like olive oil
- Limiting red meat to only a few times a month
- Eating fish and poultry at least twice a week
- Enjoying dairy products like yogurt, cheese and milk in moderation
- Having sweets and red wine in moderation
This diet focuses on fresh, minimally processed ingredients and home cooking. Herbs and spices are used to add flavor instead of salt or fat. Portion sizes tend to be smaller than typical Western diets.
What foods can you eat on the Mediterranean diet?
Here are some of the foods you can eat on a Mediterranean diet:
Vegetables
All vegetables are allowed and encouraged on the Mediterranean diet.Aim for a variety of colorful veggies, such as:
- Greens: spinach, kale, collards, broccoli
- Cruciferous veggies: broccoli, cauliflower, cabbage, Brussels sprouts
- Root vegetables: carrots, turnips, sweet potatoes
- Squash: zucchini, yellow squash, pumpkin
- Onions and garlic
- Tomatoes and peppers
- Eggplant
- Mushrooms
- Artichokes
Vegetables should make up a major part of each meal. Aim for 1⁄2 plate veggies at lunch and dinner.
Fruits
All fruits are permitted on the Mediterranean diet. Emphasize fruits that are common in the Mediterranean region, such as:
- Grapes
- Apples
- Pears
- Cherries
- Figs
- Melons
- Peaches
- Oranges
- Grapefruit
- Lemons
- Limes
Aim for 2-3 servings of fruit per day. Berries, citrus fruits, apples and pears are great options.
Whole grains
Whole grains are encouraged on the Mediterranean diet. Choose minimally processed whole grain products like:
- Whole wheat bread
- Brown rice
- Quinoa
- Oats
- Barley
- Buckwheat
- Bulgur wheat
- Whole grain pasta
- Couscous
Aim for 1⁄2 your grains to be whole grains. Limit refined grains like white bread, white pasta and white rice.
Beans and legumes
Beans, peas and lentils are Mediterranean diet superstars. They are excellent sources of fiber, protein and nutrients. Enjoy beans and legumes such as:
- Chickpeas
- Kidney beans
- Black beans
- Navy beans
- White beans
- Lentils
- Split peas
- Peanuts
Aim for 1-2 servings of beans or legumes per day.
Nuts and seeds
Nuts and seeds are encouraged as healthy snacks and meal additions on the Mediterranean diet. Some healthy options are:
- Almonds
- Walnuts
- Cashews
- Pistachios
- Hazelnuts
- Pecans
- Pine nuts
- Peanuts
- Sesame seeds
- Pumpkin seeds
Aim for 1-2 servings of nuts per day. Avoid salted or flavored nuts. Enjoy nuts raw or roast plain nuts at home.
Fish and seafood
Eating fish and other seafood at least twice a week is recommended on the Mediterranean diet. Excellent seafood choices are:
- Salmon
- Sardines
- Tuna
- Trout
- Shellfish
- Shrimp
- Crab
- Mussels
- Oysters
- Tilapia
- Cod
Aim for at least 8 ounces of seafood per week. Look for sustainable, wild caught seafood when possible.
Poultry and eggs
The Mediterranean diet includes moderate amounts of poultry, like chicken and turkey. Eggs are also included. Healthy choices are:
- Chicken breast
- Ground turkey
- Lean cuts of poultry
- Eggs
Have 3-4 servings of eggs or poultry per week. Avoid fried or processed poultry products.
Dairy
Low to moderate amounts of dairy are included in the Mediterranean diet. Choose unsweetened dairy products such as:
- Greek yogurt
- Plain kefir
- Low-fat milk
- Part-skim ricotta cheese
- Goat cheese
- Parmesan cheese
Limit higher fat cheeses and full-fat dairy products. Have 1-2 servings of dairy per day.
Healthy fats
While the Mediterranean diet limits saturated fats from red meat and butter, it encourages healthy fats from:
- Olive oil
- Olives
- Avocados
- Nuts
- Seeds
- Fatty fish like salmon and tuna
Use olive oil as your primary cooking oil. Drizzle extra virgin olive oil over salads, cooked veggies and pasta dishes.
Herbs, spices and condiments
The Mediterranean diet relies on herbs and spices to add flavor instead of salt. Some common seasonings used are:
- Basil
- Oregano
- Parsley
- Thyme
- Rosemary
- Garlic
- Onion
- Pepper
- Paprika
- Cinnamon
Other condiments used sparingly for flavor include vinegars, mustard, lemon juice and salsa.
Wine
Moderate consumption of red wine is permitted as part of the Mediterranean diet. Have 1 glass (5 ounces) of red wine per day with meals to receive health benefits. Avoid excessive alcohol consumption.
Water
Water is the beverage of choice on the Mediterranean diet. Drink water throughout the day. Flavor water with lemon, lime, cucumber or mint.
Foods to eat in moderation
The following foods can be eaten in smaller amounts as part of the Mediterranean diet:
- Chicken and turkey: 3-4 servings per week
- Eggs: 3-4 whole eggs per week
- Cheese: 1-2 ounces per day
- Yogurt: 6 ounces per day
- Fish and seafood: at least 8 ounces per week
- Red wine: 5 ounces with meals, 1-2 times per week
Foods to limit
The following foods should be limited on the Mediterranean diet:
- Red meat: only a few times per month
- Sweets: only for special occasions
- Refined grains: limit to occasional servings
- Fried foods: avoid completely
- Processed foods: avoid
- Sugary beverages: avoid sodas and sweetened drinks
Sample Mediterranean diet meal plan
Here is a sample one-day Mediterranean diet meal plan:
Breakfast
- 1 cup Greek yogurt with berries
- 1 slice 100% whole grain toast with 2 tsp olive oil and 1⁄4 avocado
- 1 cup coffee or tea
Lunch
- Mediterranean salad with lettuce, cucumber, tomato, onion, chickpeas and feta. Dressed with olive oil and red wine vinegar.
- 1 whole wheat pita
- 1 orange
- Water
Dinner
- Baked salmon with lemon and herbs
- 1 cup quinoa
- Roasted broccoli
- Green salad with olive oil dressing
- 1 glass red wine (optional)
Snacks
- Handful of almonds
- Sliced apple with 1 tbsp peanut butter
- Baby carrots and hummus
Tips for success on the Mediterranean diet
Here are some tips to help you follow the Mediterranean diet:
- Load up on veggies. Double any veggie portion sizes.
- Always have healthy fats on hand. Stock up on olive oil, olives, nuts, seeds and avocados.
- Make veggies the star of your plate and protein the supporting actor.
- Order or pull protein from the menu first to control portions.
- Eat an apple or pear daily.
- Do batch cooking. Make extra beans, whole grains and veggies.
- Meal prep your snacks and lunches for the week.
- Cook with herbs and spices to boost flavor naturally.
- Squeeze lemon juice on veggies, fish and salads.
- Always have washed and chopped veggies ready to go.
- Use smaller plates for portion control.
- Slow down and enjoy your food.
Benefits of the Mediterranean diet
Following the Mediterranean diet provides many benefits to health:
- Improves heart health: This diet lowers cholesterol, blood pressure and inflammation. It reduces the risk for heart disease and stroke.
- Aids weight loss: The Mediterranean diet emphasizes fruits, veggies and fiber to fill you up. The healthy fats are also satisfying.
- Fights diabetes: By focusing on foods with a low glycemic load, this diet can improve blood sugar control.
- Reduces cancer risk: The antioxidant and anti-inflammatory foods in this diet provide a protective effect against cancer.
- Supports brain health: This diet may preserve memory and cognitive function as we age.
- Increases longevity: Following the Mediterranean diet is associated with living a longer life.
In addition to physical health benefits, this diet promotes enjoyment of fresh, seasonal food with family and friends.
Common questions
Is pasta allowed on the Mediterranean diet?
Yes, pasta can be included on the Mediterranean diet. The key is to choose whole grain pasta varieties and keep portions to about 1 cup cooked pasta. Avoid large servings of pasta laden with cream sauces. Instead, top pasta with olive oil, vegetables, beans or fish.
Are potatoes allowed?
Yes, potatoes are permitted on the Mediterranean diet. Choose healthy cooking methods like baking, boiling or roasting. Limit fried potatoes and potato chips. Pair potatoes with veggies and protein instead of butter or fatty meats.
What about pizza?
Pizza can be adapted to the Mediterranean diet. Choose whole wheat dough with tomato sauce and pile on the veggies. Add beans, anchovies, sardines or a light sprinkling of cheese for protein instead of pepperoni and sausage. Keep your pizza slices small.
How much meat can I eat?
Red meat should be limited to only a few times per month on the Mediterranean diet. Focus on getting protein from plant sources like beans, legumes and nuts. Choose poultry and eggs for additional protein a few times per week. Have fish or seafood twice weekly.
Can I have wine every day?
Most sources recommend limiting wine to 1 glass (5 ounces) per day for women and 1-2 glasses for men. It’s not recommended to have wine or any type of alcohol every single day for health reasons. Enjoy wine in moderation with meals a few times per week.
Is Greek yogurt allowed?
Yes, Greek yogurt is encouraged on the Mediterranean diet. Choose plain, unsweetened varieties. Avoid yogurt with added sugars. Top Greek yogurt with fresh fruit, nuts and a drizzle of honey if desired.
Conclusion
The Mediterranean diet emphasizes fresh, minimally processed foods like vegetables, fruits, whole grains, beans, nuts, healthy oils, and seafood. It limits sugars, refined grains and unhealthy fats. This delicious and nutritious way of eating provides many benefits for longevity, heart health, weight management, diabetes prevention and more. With a little planning, you can adapt your diet to reap the health rewards of Mediterranean eating.
