A quick and easy guide to the Mediterranean diet (2024)

FAQs

A quick and easy guide to the Mediterranean diet? ›

It includes plenty of whole grains, fruits, vegetables, beans and lentils as well as seafood and healthy fats like olive oil and nuts. It also includes a moderate amount of chicken, turkey, eggs and fermented dairy, like yogurt or kefir, while limiting red meat, sweets and processed foods.

Foods like fruits, vegetables, whole grains, and legumes are main ingredients in meals and snacks. Meals may include small portions of fish, meat, or eggs. People often cook with olive oil and add herbs and spices for flavor.

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.

Eggs are the ultimate Mediterranean breakfast bite.

Incorporate protein-heavy eggs into your Mediterranean breakfast by topping smoked-salmon toast with a poached egg or by scrambling them with feta cheese and tomatoes. "Another tip from the Mediterranean: Eat the yolks.

The short answer is yes. Whether white or sweet potatoes, they are allowed on the Mediterranean diet even though they might be viewed as high-carb food. Potatoes are highly favored, as they not only have high levels of potassium but also contain vitamin C and vitamin B6.

Lunch on the Mediterranean diet typically includes colorful ingredients — like vegetables and whole grains — that are flavorful and packed with nutrients. You can enjoy meals like falafel sandwiches, quinoa bowls, and tuna salads for lunch while following this 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?

Is popcorn ok on a Mediterranean diet? ›

This is a common question we are asked, and yes, popcorn is absolutely included on the Mediterranean diet. Popcorn is a whole grain which means it contains more fiber and minerals than refined grains.

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.

The Mediterranean diet is centered around whole grains, such as farro, millet, couscous and brown rice. With this eating style, you'll generally want to limit your intake of refined grains such as white pasta and white bread. When you're following the Mediterranean diet, red wine should be your chosen alcoholic drink.

Fruits common to the traditional Mediterranean Diet include: apples, apricots, avocados, cherries, clementines, dates, figs, grapefruits, grapes, melons, nectarines, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, tomatoes.

Each day, eat vegetables, fruits, whole grains and plant-based fats. Each week, have fish, poultry, beans, legumes and eggs. Enjoy moderate portions of dairy products. Limit how much red meat you eat.

Egg yolks. Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.

The participants in the first group experienced “clinically meaningful” changes in body composition throughout the three-year experiment, according to the researchers. This included a 5% or greater improvement in fat mass, visceral (belly) fat mass and loss of lean muscle mass after only one year of following the diet.