What You Actually Get to Eat on the Mediterranean Diet

This week, the Mediterranean Diet was put in the spotlight after a highly regarded five-year study, published in the New England Journal of Medicine, found it offers exceptional benefits for heart health. Even the researchers admitted to changing their own diets based on their findings, and people the country and world over are taking a second look at a style of eating that has been lauded as one of the healthiest around. There’s little you can’t attribute to the Mediterranean Diet – of course there is weight loss, but it also improves fertility, reduces risk of Alzheimer’s, manages diabetes, lowers cholesterol, and more. It even adds years to your life; those in the Mediterranean, specifically Ikaria, Greece and Sardinia, Italy, live in what are known as Blue Zones, places in the world where the population outlives anyone else.

What is everyone eating who follows this healthful diet? It’s certainly not rabbit food, and it’s not even what most people consider diet food. It’s some of the freshest, most flavorful food in the world. The Mediterranean Diet is largely made up of fruit, vegetables, nuts, and whole grains, while fish and seafood are also large contributors to the meal plans, followed by less dairy and poultry, and very limited meat and sweets/processed foods. Healthy fats like olive oil are used in place of butter and fresh herbs and spices are used instead of salt.

Take a culinary sneak peek at what a day on the Mediterranean Diet might look like, and consider adopting this style of eating for yourself. (Did we mention there’s wine?)

Breakfast on the Mediterranean Diet

Blueberry Ricotta Pancakes

Greek yogurt topped with honey, fresh berries or figs, and raw nuts

Omelet made with eggs, salmon, asparagus, and seasoned with lemon, dill, and parsley

Lunch on the Mediterranean Diet

Bulgur Salad with Grapes, Feta, and Mint

Kalamata Olive Hummus with soft pita, olives, baby carrots, cucumber slices, and red bell pepper sticks

Spinach Salad with Strawberry Vinaigrette served with a cup of Cucumber Avocado Soup

Dinner on the Mediterranean Diet

Easy Provolone, Basil, and Kalamata Paninis served with fresh fruit

No Fuss Eggplant Parm served with a fresh vegetable salad topped with Creamy Feta Strawberry Basil Dressing

Greek Swordfish
served with Quinoa Tabouleh

Dessert, Treats, and Snacks on the Mediterranean Diet

A single glass of red wine once a day is permitted for women; two for men

Cheese with fresh bread and fruit

Greek Yogurt Cheesecake with Ouzu-Poached Figs

Hard-boiled eggs

Fresh fruit and yogurt

Also Read:

10 Essential Foods for Lowering Alzheimer’s Risk

How to Cook with Artichokes

Avocados and Olive Oil Triple Your Chances for Fertility

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