The Mediterranean Diet emphasizes recipes that are plant-based with healthy fats, a moderate
amount of dairy, and minimal amounts of red meats, processed foods, and added sugar. It is not
necessarily a strict diet, rather it is more of a healthy living choice. As with most diets, the
Mediterranean diet emphasizes daily physical activity in your routine.
The Mediterranean Diet has produced a myriad of beneficial results. When science began studying
the populations of the world in the 1950’s they found that those in the Mediterranean basin tended
to be healthier, live longer, be better fit, and have fewer health issues, and they contributed it to
diet and lifestyle. Some of the benefits they found were:
• It is anti-inflammatory and can help maintain healthy cholesterol and blood pressure levels
• Supports good gut bacteria
• It is heart healthy and can reduce the risks of strokes and total cardiovascular disease.
• It can help elderly improve brain function and longevity.
• It helps manage Type II diabetes.
• It helps with weight loss
With proper diet and physical activity, it is possible for one to optimize brain function, improve
cholesterol and blood pressure, ward off anxiety and depression, and defend against chronic
diseases like heart disease, diabetes, and certain cancers.
DIET PLAN
1. Eat five servings of produce a day, produce being fruits and vegetables. An example would
be two servings of fruit and three servings of vegetables. A serving would be equivalent to
one-half cup of cooked vegetables or one cup of raw vegetables. Try to prioritize nonstarchy vegetables, like dark leafy greens, bell peppers, and broccoli. Starchy vegetables,
like potatoes, can be enjoyed in moderation. A serving of fruit would be a piece of whole
fruit or a half cup of fresh, frozen or canned. Some of the best nutrient-dense fruits include
berries, apples, peaches, and pears.
2. Eat at least one serving of legumes, nuts, or grain each day {or all three, if possible!)
3. Three servings of whole grains daily is ideal. Serving ideas include a slice of whole grain
bread, or a half cup of cooked oatmeal, whole grain pasta, or brown rice. Simple ways to
include more whole grains would be to swap out white pastas and rice for sides like quinoa,
bulgar, or wheat berries.
4. Dairy and cheese can be enjoyed in moderation. Prioritize low fat and non-fat options
whenever possible. Some healthier dairy includes feta, Greek yogurt, goat cheese,
halloumi, Manchego, parmigiano, pecorino, and ricotta.
5. Meats and seafood are allowed in moderation. Fish is one of the best options because it is
high in omega three fatty acids, “healthy fats” that supports good heart health, and helps
to lower your triglycerides. When enjoying red meats (I.e., beef, goat, and lamb), prioritize
smaller portions and leaner cuts. Chicken is a good source of lean protein. Meat and
seafood sources include: chicken, eggs, red meat, octopus, salmon, sardines, shrimp, and
tuna.
One of the important aspects of the Mediterranean Diet is the use of “Healthy Fats”. Using 100%
virgin olive oil, which is rich in monosaturated fat (lowers your LDL) is far healthier than butter
or Margerine, both high in saturated fats (a no no!). Other healthy fats are salmon (fatty fish),
vinegars (apple cider, balsamic, red wine), and whole grains.
It isn’t specific recipes that make the diet worthy, rather the lifestyle choice to eat fresh foods over
processed foods, to limit sodium intake, and to learn moderation in those “less healthy” choices
we’ve come to enjoy. We can still enjoy eating, but when let healthy choices and moderation be
our guide, along with daily physical activity we are on the road to our heart-healthy lifestyle!
There are numerous specific recipes available on the internet using our listed ingredients by
simply Goggling “Mediterranean Diet Recipes”, as well as services that will deliver meal kits
based on the Mediterranean Diet. Or, now knowing the ingredients, be creative and make your
own healthy culinary masterpieces!
Best wishes as you start down the road to a longer, healthier life!
RECIPES
Here are a few recipes to help you transition to your Mediterranean diet lifestyle.
1. Mediterranean Salads: Salads are a great choice for a meal on this diet, but salads don’t have to be boring! I use either
romaine lettuce (which is darker, leafier lettuce) or iceberg lettuce (it holds up better over several
days). Tear your lettuce into bite-size pieces. (Tearing keeps lettuce fresher than cutting it up with
a knife, which releases chemicals that cause lettuce to brown faster). You can also add spinach to
your lettuce for variety. I like to add a combination of the following: mandarin oranges,
strawberries, seedless grapes, radishes, cucumber, tomato wedges, creamy goat cheese, walnuts,
bacon bits, and sliced eggs. As you can see, it is easy to get all five servings of your daily fruits
and veggies in one salad alone, plus, walnuts are your legumes ration. The eggs add protein. You
can also boil or grill a boneless, skinless chicken breast and chop it up and add to a salad for
more protein choice. This is a well-rounded choice for a meal.
2. Spanish Rice
Make two cups of brown rice per instructions. When fully cooked add half a can of tomato juice
(about 23 oz), half of a green pepper, diced, half of a red pepper, diced, about 7 oz of a sausage
or kielbasa, diced, diced tomatoes, (2 Roma), half of a diced sweet onion to the rice and simmer
on low heat until the veggies are cooked.... the remaining items are enough for a second meal of
Spanish rice. You can also add celery to your recipe.
3. Tuna fish
Drain two cans of tuna fish in spring water (not oil!) and empty them into a bowl. Dice two hard
boiled eggs and add to tuna fish. Dice two baby gherkins and add to mix. Add onion salt and garlic
powder to taste (approx. a teaspoon or so). Add olive oil mayo to mix until the mixture is somewhat
creamy. Serve on multigrain bread with lettuce.
4. Egg Salad
Take 8-10 hardboiled eggs and dice up well. Mix in olive oil mayo and mustard, in about 4 to 1
ratio, mayo to mustard. Add onion salt and garlic salt to taste. Serve on multigrain bread with
lettuce.
5. Chicken-Broccoli casserole
Boil three boneless, skinless chicken breasts until cooked throughout. Cut up two crowns of
broccoli into bite size pieces and blanch in boiling water. (Don’t overcook or broccoli will get
soggy.) Layer broccoli in a 9x13 dish. Cut chicken into bite sized pieces and layer on top of
broccoli. In a saucepan combine two cans of cream of chicken soup with a cup of olive oil mayo
and a dash or two of curry. Stir and heat until the mixture stays together and wants to slide out of
the saucepan easily. Pour over chicken and broccoli and spread out evenly. Cover top with 2 cups
of shredded cheese, (I usually use a mild cheddar or a co-jack). Bake in oven at 350 degrees for
35-40 minutes, or until cheese is melted and turning brown.
You can also make this recipe in an 8x8 dish, using one large chicken breast or two smaller ones,
one crown of broccoli, and the sauce made of one can of cream of mushroom soup, a half cup of
olive oil mayo, and a dash of curry, and one cup of shredded cheese.
6. Breakfast ideas: For breakfast, some of the meals I make for variety are:
A. 100% whole grain oatmeal with a little brown sugar and honey, with 2% milk.
B. A grapefruit, lightly sugared, and either two hard boiled eggs, or a banana, or grapes.
C. A fried egg serves on multigrain bread with a slice of real cheese.
D. A bowl of Honey-nut Cheerios with a sliced banana and 2% milk.
Some things to keep in mind as you transition to this way of eating. To lose weight remember that
breakfast is an important meal as it kicks off your day. Your lunchtime meal should be your biggest
meal, and then a lighter meal in the evening. Eating a big meal in the evening when your activity
dramatically drops off doesn’t allow that meal to help your diet. If you find yourself getting hungry
between meals, snack on fruit, or trail mix, things that are far healthier than cookies or ice cream,
etc.
Also, it doesn’t matter how well you eat, without some exercise your body cannot properly burn
your meals. Walk, swim, or choose an exercise that you enjoy. An fyi- a rowing machine gives you
a full body workout and you can regulate the difficulty.
CATAGORIES OF FOOD
VEGETABLES / FRUITS / LEGUMES, / HERBS/SPICES NUTS,GRAINS
Artichokes Apples Barly Allspice Avocado Apricots Buck Wheat Basil Beets Cherries Bulgar wheat Bay leaves Bell peppers Clementines Cannellini beans Cannellini Broccoli Dates Chickpeas Anise Cabbage Figs Couscous Cinnamin Carrots Grapefruit Farro Clove Celery Melons Fava beans Cumin Cauliflower Nectarines Kidney beans Mint Cucumbers Oranges Lentils Dill weed Eggplant Peaches Navy beans Garlic powder Kale Pears ` Oats Onion powder Leafy greens Pomegranates Orzo Nutmeg Spinach Strawberries Pine nuts Olive oil Tomatoes Tangerines Pistachios Oregano Potatoes Bananas Quinoa Parsley Sweet potatoes Walnuts Rosemary Turnips Wheat berries Sage Zucchini Yellow split peas Sesame seeds Olives Almonds Tahini Onions, Pumpkin, Paprika, Thyme, Radishes, and scallions Vinegar, and Za’atar
