The Mediterranean diet, inspired by the traditional foods of countries bordering the Mediterranean Sea like Italy, Spain, and Greece, is celebrated for its health benefits. Rich in fruits, vegetables, whole grains, and heart-healthy fats, it may help manage weight, protect the heart, and prevent diabetes. While much attention is given to the foods you can eat, the beverages are equally important. Water is always a great choice, but you have other options available to you.
Understanding the Mediterranean Diet
The Mediterranean diet emphasizes whole foods while limiting processed foods, added sugars, and refined grains. This diet focuses on food groups that increase levels of unsaturated fats while reducing levels of saturated fats. The diet reduces the amount of fruits and processed produce you consume, which can help to balance your blood sugar levels, prevent obesity, and there's an overall lower risk of weight gain. It is high in healthy plant foods, low in animal products and meat, and includes fish and seafood at least twice a week.
Following the Mediterranean diet does not involve calorie restrictions, but general guidelines can help you incorporate its principles into your daily routine.
Foods to Consume
- Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
- Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
- Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
- Herbs, spices, condiments: sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano, garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
- Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
- Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
- Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
- Poultry: chicken, duck, turkey
- Eggs: chicken, quail, and duck eggs
- Dairy: cheese, yogurt, milk
- Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil
Foods to Limit
- Added sugar: found in soda, candies, ice cream, table sugar, syrup, and baked goods
- Refined grains: white bread, pasta, tortillas, chips, crackers
- Trans fats: found in margarine, fried foods, and other processed foods
- Processed meat: processed sausages, hot dogs, deli meats, beef jerky
- Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars
Best Drinks for the Mediterranean Diet
Staying hydrated is essential for health. The C.D.C. recommends that men drink 3.7 liters of water per day and that women drink 2.7 liters per day. Water is the main drink you should consume.
- Water: Your everyday drink, no matter your diet. Although other drinks are acceptable on the Mediterranean diet, they shouldn't replace the water you drink daily. If you don't like to drink plain water, then try sparkling water with a slice or squeeze of lemon.
- Tea: Tea is fine to drink on the Mediterranean diet.
- Red Wine: The Mediterranean diet is compatible with alcoholic drinks that fit the low carb and heart-healthy requirements of the diet. Red wine is the most suitable drink as a result. You can use red wine in cooking, or you can drink a glass or two with a meal. You can drink a low to moderate amount of red wine, in small servings and with a meal. Limit alcohol consumption.
- Coffee: Consuming moderate amounts of coffee, either black or with milk, is acceptable on the Mediterranean low fat diet. Without adding sugar, coffee provides a considerable energy boost as well as plenty of antioxidants.
Fruit Juices and Smoothies
- Berry Juices: The most acceptable fruit juices on this diet are berry juices with no added sugar, for example, unsweetened cranberry juice. Drinking a glass of OJ is not the same as eating an actual orange. The juice doesn't contain the pulp of the fruit, just the sugars and liquids.
- Fruit Smoothies: Consume in moderation! With Mediterranean diet smoothies, you can also add some dairy elements, nuts and seeds to balance out the fruit.
Dairy and Alternatives
- Dairy: You can drink dairy on the Mediterranean diet, including cow's dairy and dairy alternatives (e.g. almond milk or soy milk). Unlike the paleo diet, however, you don't need to cut them out completely.
Drinks to Limit or Avoid
- Beer: It's not advisable to drink beer on this diet.
- Liquors: Limit liquors.
- Sugar-sweetened beverages: such as sodas, which are high in added sugar.
- Fruit juices with added sugar: Avoid fruit juices with added sugar.
Mediterranean Diet Drink Recipes
Here are some refreshing and healthy Mediterranean diet drink recipes:
Read also: A Review of the Mediterranean Diet in Kidney Disease
- Cucumber Herb-Infused Water: A refreshing and hydrating drink that is perfect for staying cool on a hot day. Cucumbers are low in calories and high in water content, making them a great addition to any diet.
- Spiced Pomegranate Ginger Beer Mocktail: A tasty and antioxidant-packed drink that is perfect for those who want to indulge without compromising their health. Pomegranate juice is high in antioxidants, which can help protect your cells from damage caused by free radicals.
- Gold Vanilla Turmeric Latte: A delicious and unique way to incorporate turmeric into your diet. Turmeric has anti-inflammatory properties and may even help reduce the risk of chronic diseases.
- Sugar-Free Watermelon Strawberry Agua Fresca: A refreshing and healthy drink that is perfect for summertime. Watermelon is high in vitamins A and C, which can help to boost your immune system.
- Simple Honey Mint Green Iced Tea: A refreshing and healthy way to enjoy green tea. Green tea is a great source of antioxidants and has been linked to a reduced risk of heart disease.
- Sparkling Grapefruit Mocktail: A refreshing and bubbly drink that is perfect for those who want a little something extra. Grapefruit is high in vitamin C and fiber, which can help to keep you feeling full and satisfied.
- Sparkling Ginger Lemonade: A healthy and refreshing drink that is perfect for those who want to stay hydrated while enjoying the benefits of ginger and lemon. Ginger is known for its anti-inflammatory properties and may help to reduce muscle pain and soreness.
- Hibiscus Mocktail: A healthy and delicious way to enjoy the health benefits of hibiscus tea. Hibiscus tea is high in antioxidants and has been linked to lower blood pressure.
- Carrot Ginger Juice: A healthy and nutritious drink that is perfect for those who want to enjoy the benefits of fresh fruits and vegetables. Carrots are a great source of vitamin A, which can help to keep your eyes and skin healthy.
Homemade Green Juice Recipe
A simple homemade green juice recipe that takes 6 ingredients and 15 minutes.
Ingredients:
- Kale
- Ginger
- Granny Smith Apple
- Celery
- English cucumber
- Parsley
Instructions:
- First, clean and cut your veggies and apple. Depending on what kind of juicer you have, you’ll want to cut the veggies to a size that fits well in the feeder (the part of the juicer you use to add the veggies).
- If you used a juicer, simply pour the green juice into glasses and enjoy immediately. If you used a blender, the juice will be thicker. You can pour it through a fine mesh sieve, and using the back of a spoon, press the pulp into the sieve to extract as much liquid as possible.
Green Juice Variations:
- Try replacing kale with spinach or other leafy greens of choice.
- Add citrus, in the form of peeled orange or tangerine.
- For herbs, try basil or cilantro.
Sample Mediterranean Diet Menu for a Week
Below is a sample menu for 1 week of meals on the Mediterranean diet. You can adjust the portions and food choices based on your own needs and preferences and add snacks as desired.
Monday
- Breakfast: Greek yogurt with strawberries and chia seeds
- Lunch: a whole grain sandwich with hummus and vegetables
- Dinner: a tuna salad with greens and olive oil, as well as a fruit salad
Tuesday
- Breakfast: oatmeal with blueberries
- Lunch: caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
- Dinner: a salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese
Wednesday
Read also: Delicious Mediterranean Recipes
- Breakfast: an omelet with mushrooms, tomatoes, and onions
- Lunch: a whole grain sandwich with cheese and fresh vegetables
- Dinner: Mediterranean lasagna
Thursday
- Breakfast: yogurt with sliced fruit and nuts
- Lunch: a quinoa salad with chickpeas
- Dinner: broiled salmon with brown rice and vegetables
Friday
- Breakfast: eggs and sautéed vegetables with whole wheat toast
- Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese
- Dinner: grilled lamb with salad and baked potato
Saturday
- Breakfast: oatmeal with nuts and raisins or apple slices
- Lunch: lentil salad with feta, tomatoes, cucumbers, and olives
- Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives
Sunday
- Breakfast: an omelet with veggies and olives
- Lunch: falafel bowl with feta, onions, tomatoes, hummus, and rice
- Dinner: grilled chicken with vegetables, sweet potato fries, and fresh fruit
Snack Ideas
If you start feeling hungry between meals, there are plenty of healthy snack options, such as:
Read also: Mediterranean Diet, Instant Pot Style
- a handful of nuts
- a piece of fruit
- baby carrots with hummus
- mixed berries
- grapes
- Greek yogurt
- hard-boiled egg with salt and pepper
- apple slices with almond butter
- sliced bell peppers with guacamole
- cottage cheese with fresh fruit
- chia pudding
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