EATING ON THE MEDITERRANEAN DIET

At the heart of any successful diet are the foods that you will enjoy. Regardless of the rules or origin of a diet, it’s important to know what you’ll be eating and how best to prepare and enjoy your meals.

Happily, the Mediterranean diet offers wonderful variety and has very few “forbidden” items. Aside from replacing butter with olive oil, processed foods with fresh, and most meat with fish and plant-based proteins, there is very little that you have to sacrifice in order to follow the diet.

You can snack at will, enjoy delicious desserts, and visit your favorite restaurants on the Mediterranean diet, without counting calories or weighing your food.

Transitioning from a typical Western diet to the Mediterranean diet is all about learning how to shop for the freshest ingredients and reorganizing your daily food pyramid to emphasize fresh fruits and vegetables, healthful fats, and seafood over meat and starch.

It’s an easy transition to make, and most people find that within a few weeks they are looking forward to their meals and learning to savor them in a way that they hadn’t before.

What’s on Your Plate?

The traditional Western diet is very low in fresh fruits and vegetables and very high in starchy foods and red meat. In contrast, the Mediterranean diet is based largely on fresh produce, with whole grains at most meals, seafood several times per week, and meat only a few times per month, usually in small portions.

Olive oil is used far more often than butter, and cream-based sauces, salad dressings, and soups are very rarely eaten. Instead, meals may include tomato-based sauces, vinaigrettes, and clear soups.

While no meat is forbidden on the Mediterranean diet, it is not the staple that it is in the Western world. It’s more often served as a side dish or used as flavoring than it is an entrée by itself. Poultry is eaten more than beef, pork, or lamb, and eggs are a more common source of protein than is meat.

Here is what your typical daily diet should look like:

Fresh fruits and vegetables: Unlimited, but at least 4 servings per day

All fruits and vegetables are allowed on the Mediterranean diet and in unlimited quantities. The only exceptions are corn and white potatoes, which should be eaten in very limited amounts, as they are very starchy.

Eating your fruits and vegetables raw is great, but steamed, roasted, sautéed, poached, grilled, and baked fruits and vegetables are all welcome on the Mediterranean diet. Avoid boiling vegetables, as many of the nutrients are lost in the water and the result is far less flavorful and colorful than with other cooking methods. Use olive oil and herbs in the preparation rather than butter and excessive salt.

Whole grains: 3 to 5 servings per day

Whole grains are an integral part of the Mediterranean diet and part of the reason that the diet is so rich in heart-healthful fiber. Forgo white bread and overly processed grain products and focus on whole grains such as whole wheat, oats, barley, and brown rice. Whole-grain pasta is perfectly fine, but portion sizes are much smaller in the Mediterranean than they are in the United States. Heaping plates of pasta aren’t common in Italy; rather, pasta is used as a backdrop for a flavorful sauce and plenty of vegetables.

Healthful fats: 4 to 6 servings per day

Healthful fats are an essential part of the Mediterranean diet. Get them from olive oil, olives, avocados, fresh fish and shellfish, nuts, and seeds.

DID YOU KNOW? Not all olive oils are created equal. Extra-virgin olive oil is cold-processed and comes from the first pressing of the olives, so it is the most expensive. Virgin olive oil is from subsequent pressings, so it usually lacks the pure flavor of extra-virgin, but it’s unrefined, which is good. Olive oil is a combination of virgin olive oil and refined olive oil. It’s cheaper and has a stronger flavor, but it contains fewer omega-3 fats. Opt for virgin and extra-virgin instead. If price is a concern, use extra-virgin only for fresh eating on salads and vegetables and virgin for cooking. Light olive oil refers to the flavor, not the fat, and should be used for baking cakes and cookies, where the flavor of a stronger olive oil might be unwelcome.

Fish and seafood: At least 3 servings per week

Cold-water, fatty fishes such as salmon, sardines, cod, haddock, and mackerel are highest in omega-3 fats. You may also enjoy shellfish such as mussels, clams, oysters, shrimp, crab, and lobster.

Dairy products: Up to 7 servings per week

Milk, yogurt, and cheese are welcome on the Mediterranean diet, but they are not eaten in the high quantities common in the Western diet. Choose low-fat cheeses and milk and opt for Greek yogurt whenever possible, as it contains twice the protein of regular yogurt. Generally, milk is reserved for cereal, coffee or tea, and baking. Cheese is used as a dessert or as a flavoring for soups, salads, and entrées, and cheese sauces are not a regular part of the Mediterranean diet.

Red wine: Up to one 5-ounce glass per day for women, two glasses per day for men

Red wine is an important part of the Mediterranean diet and is typically enjoyed with the afternoon or evening meal, rather than on its own. The antioxidants in red wine, particularly resveratrol, are credited with improved heart health and slowed cellular aging. If you don’t care for wine, try to get in several servings of red or purple fruits per week, such as grapes, raspberries, blackberries, and plums.

Eggs: 3 to 5 servings (of two eggs each) per week

Eggs are traditionally enjoyed frequently in the Mediterranean diet, especially by those families that raise their own chickens. Opt for organic, free-range, hormone-free eggs. They’re safer and contain more omega-3 fats than commercial eggs. Use them for baking, in sauces, and as entrées.

Poultry: 2 to 5 servings per week

Poultry is eaten far more often in the Mediterranean than red meat. You can eat any cuts of chicken and turkey, although it’s recommended that you remove the skin and any visible fat before eating. Game birds are also welcome on the diet, so you can choose quail, duck, pheasant, pigeon, or any other bird that you like.

Sweets: Up to 4 servings per week

Although the people of the Mediterranean enjoy sweets, dessert is typically cheese and/or fruit, not sugary pastries. Go for fruit most of the week and reserve sweeter desserts for special meals with guests or as an occasional treat. Artificial sweeteners are not recommended; instead, stick with sugar, honey, and molasses in small quantities.

Red meat: 3 to 5 servings per month

Red meats such as beef, pork, and lamb are generally reserved for a few special meals, and portions are much smaller than on most Western plates. Choose organic, grass-fed meats whenever possible (as they are higher in omega-3s), and leaner cuts such as sirloin or loin should be given preference over the fattier ones, such as bacon or ribs. A 3to 5-ounce steak is plenty for one meal, as opposed to a gigantic rib eye. You can also stretch your portions by using red meat as part of a hearty stew or as an ingredient in salads and soups.

A word about salt

As part of a heart-healthful meal plan, the Mediterranean diet is fairly low in sodium. Limit the use of table salt and rely on fresh herbs and a variety of spices to flavor your food.

As you can see, there’s plenty to eat in the Mediterranean diet, and few things are offlimits or even dramatically limited. You’ll be able to satisfy your appetite while improving your health and even losing weight.

Your Mediterranean Shopping Guide

While you can do all of your shopping at your favorite supermarket, getting at least some fresh items from your local farmers’ market, seafood shop, and butcher is an enjoyable way to source your food as well as a better bet for getting the freshest ingredients.

When you do shop at the grocery store, try to stay in the perimeter of the store as much as possible. This means getting the vast majority of your food from the produce, seafood, bulk foods, meat, and dairy aisles.

The center aisles of the grocery store are generally filled with processed foods and unhealthful snacks, although you’ll need to venture into them to purchase some of your grains, condiments, oils, pasta, spices, and other staples. Keep your shopping list in hand so you don’t stray!

The produce section or the farmers’ market is where you really want to fill your cart. Choose organic fruits and vegetables as much as possible and get a wide variety of colors into your cart each week to keep things interesting and maximize your antioxidant intake. Opt for in-season produce more often than out-of-season, as those items have been picked too soon and shipped too far to be at peak flavor.

In the seafood section or at the seafood shop, get to know the fishmonger. He or she will be able to tell you what is freshest, help you choose the most heart-healthful varieties, and even give you cooking tips. Look for cold-water fish such as salmon, mackerel, cod, haddock, and sardines and fresh shellfish such as mussels, clams, oysters, shrimp, crab, and lobster. Frozen fish is fine if it’s more affordable or more readily available, but skip the breaded or fried versions.

At the meat counter, choose skinless poultry and lean cuts of red meat such as those from the loin. Organic, grass-fed meats are preferred as they’re free of harmful chemicals and hormones and higher in omega-3 fats. Have the butcher trim any visible fat for you.

In the dairy aisle, choose low-fat or fat-free versions of cheese, yogurt, and milk. (You’ll be getting plenty of healthful fats from olive oil, nuts, and seeds.) Try to do without butter as much as is possible, but butter is preferable over margarine, which contains hydrogenated oils and trans fats.

In the freezer section, you can supplement your fresh produce and seafood supplies if there is something you’d like that is currently out of season. While fresh is best, frozen peaches picked at the peak of ripeness are far better than canned peaches or those picked green and shipped for thousands of miles. Again, when buying seafood, skip the fried, battered, or buttered preparations. The same goes for chicken.

In the center of the store, you’ll want to focus on staples and leave the majority of the shelves alone. Whole-grain flour, oats, unsalted and unsweetened nuts and seeds (especially walnuts, almonds, cashews, and pumpkin seeds), olive oil and olives, rice, pasta, spices, and whole-grain cereals and pastas are some of the products you’ll want to stock up on.

You may need a few weeks to get used to shopping the Mediterranean way, but once you do, you’ll find that circling the store and avoiding the processed-food aisles will actually cut down on the time it takes to purchase your weekly groceries—and will probably lower your bill as well.

Eating Out on the Mediterranean Diet

Eating out on the Mediterranean diet is very easy, and the trend toward healthier menus and vegetarian and vegan offerings makes it easier than ever before.

Some of the best restaurants for the Mediterranean diet are seafood houses, farm-to-table establishments, and Italian, Spanish, Greek, and Provençal (Southern French) restaurants. Vegetarian restaurants also offer a wide variety of delicious pasta dishes and entrées that are made healthfully and with fresh ingredients.

Here are a few guidelines to follow when dining out on the Mediterranean diet:

•  Go easy on the bread basket. Although bread is welcomed on the Mediterranean diet, you don’t want to add too many calories to your meal before your entrée hits the table. When you do eat bread, ask that olive oil and pepper be brought to the table instead of butter.

•  Order food that is broiled, baked, sautéed (in olive oil, not butter), grilled, braised, roasted, poached, or steamed. Avoid any entrée that is breaded or deep-fried.

•  Try to include a fresh salad with your meal, but skip the creamy dressings. Instead, ask for vinaigrette or olive oil and vinegar.

•  If you order a meat entrée, chances are that the portion will be much larger than those favored on the Mediterranean diet. This is also usually true when having pasta. If this is the case, ask the server to either box half of it up before serving you or to bring you a carryout box along with the entrée. Then just put about half of the portion into the box before you start eating and enjoy it another day. This will stretch your dollar without stretching your waistline.

•  For the most part, opt for fruit or a cheese plate for dessert. Other good choices for a sweet treat are sorbet and baked fruit dishes. By all means, have a piece of chocolate cake or a crème brûlée now and then, but make it a rare treat and share it with someone or take half of it home.

The Mediterranean diet is all about enjoying great food in pleasant surroundings and with wonderful people. This makes restaurant dining a natural part of the diet, so try not to stress too much about where and what to eat. Most restaurants have plenty of Mediterraneanfriendly choices.

Seven-Day Sample Meal Plan

What follows is a sample of a week’s worth of menus to give you an idea of how well you can eat on the Mediterranean diet and to help you start thinking about your meal plan. You need to get at least the minimum recommended servings from each food group. Choose water for most of your beverages, although coffee and tea are fine in moderation. If you drink wine, try to have a glass of red wine with your dinner or weekend lunch at least a few times per week.

Items marked with an asterisk (*) are included in the recipes section.

Monday

Breakfast
Berry Breakfast Smoothie *

Lunch
Garden salad with vinaigrette
Whole-grain roll or toast

Snack
Fresh apple
Mozzarella cheese stick

Dinner
Dilly Baked Salmon *
Sautéed spinach
Baked sweet potato with olive oil and pepper

Dessert
Summer Fruit Granita *

Tuesday

Breakfast
Whole-grain cereal with low-fat milk
Fresh peach or nectarine

Lunch
Greek Chicken Salad *
Whole-grain roll or toast
Fresh watermelon

Snack
Nutty Apple Salad *

Dinner
Fettuccine with Tomatoes and Pesto *
Spinach salad with vinaigrette

Dessert
Home-Baked Biscotti *

Wednesday

Breakfast
Mediterranean Omelet *
Whole-grain English muffin or toast

Lunch
Savory Avocado Spread *
Whole-grain crackers
Cup of minestrone soup

Snack
Kale Chips *

Dinner
Grilled chicken breast
Roasted root vegetables
Garden salad
Whole-grain roll

Dessert
Fresh fruit and cheese

Thursday

Breakfast
Hearty Berry Breakfast Oats *

Lunch
Fresh Tomato Pasta Bowl *
Sliced fresh cantaloupe

Snack
Café Cooler *

Dinner
Flank Steak Spinach Salad *
Whole-grain roll

Dessert
Grilled Pineapple and Melon *

Friday

Breakfast
Summer Day Fruit Salad *
Soft-boiled eggs
Whole-grain toast

Lunch
Roasted Vegetable Soup *
Whole-grain crackers
Fresh peach

Snack
Spicy-Sweet Roasted Walnuts *
Fresh apple

Dinner
Mussels with White Wine *
Sautéed green beans and mushrooms
Crusty whole-grain baguette

Dessert
Baked Pears in Red Wine Sauce *

Saturday

Breakfast
Egg, Pancetta, and Spinach Benedict *
Cup of fresh strawberries and blueberries

Lunch
Fruited Chicken Salad *
Whole-grain English muffin or roll

Snack
Greek yogurt

Dinner
Oven-Poached Cod *
Broiled tomatoes with Parmesan cheese
Sautéed kale
Whole-grain dinner roll or baguette

Dessert
Chocolate-Dipped Fruit Bites *

Sunday

Breakfast
Scrambled eggs
Fresh pineapple
Whole-grain toast

Lunch
Garlicky Broiled Sardines *
Crusty whole-grain baguette
Garden salad with vinaigrette

Snack
Citrus-Kissed Melon *
Unsalted walnuts

Dinner
Herb-Roasted Whole Chicken *
Grilled endive
Garlic risotto
Spinach salad with vinaigrette

Dessert
Red Grapefruit Granita *