What is the Mediterranean Diet

Choosing a diet similar to one eaten by people living around the Mediterranean Sea may lower the risk of cardiovascular disease and have additional health benefits. The diet is mostly plant-based with high amounts of fresh vegetables, fruits, nuts, dried beans, olive oil, and fish. Follow these tips to eat the Mediterranean way!

Sample Menu

Breakfast

1 cup Greek yogurt with ¾ cup berries or fresh fruit and ¼ cup walnuts 1 slice whole wheat toast with ¼ cup mashed avocado or 2 teaspoons natural nut butter Coffee or tea

 Lunch 

1 cup lentil or minestrone soup
1 whole wheat pita
2 Tablespoon hummus
1/2 cup tomatoes, 1/2 cup cucumber with 2 Tablespoons olive oil, balsamic vinegar, and basil
Water with lemon wedge
1 apple, peach, or orange

 Snack

1 ounce low-fat mozzarella cheese and 15 grapes

Dinner

 3-4 ounces broiled fish brushed with olive oil, seasoned with lemon and dill
1 cup brown rice, cooked
1 cup steamed carrots
 1-2 cups baby spinach and arugula salad with 2 Tablespoons olive oil vinaigrette dressing
Decaf green tea or 5 ounce wine (if cleared by medical team)

Snack 

1 ounce dark chocolate

 Nutrition Information: 2200 calories (8% saturated fat, 11% polyunsaturated fat, 19% Monounsaturated fat), 43 grams fiber. 4 Tablespoons olive oil each day provides 480 of 2200 calories.What is the Mediterranean Diet