For individuals embracing a heart-healthy and plant-forward lifestyle inspired by the Mediterranean diet, dining out can present a challenge. Reyna Franco, RDN, a New York City-based dietitian-nutritionist and certified specialist in sports dietetics, notes the increasing availability of healthier restaurant options but acknowledges the difficulty in discerning suitable choices amidst extensive menus. Fortunately, even at establishments like Starbucks, known for its coffee and sweet treats, it's possible to find Mediterranean diet-friendly options.
The Mediterranean diet, popularized in the 1960s due to the lower incidence of coronary heart disease in Mediterranean countries, emphasizes whole, fresh, seasonal, and unprocessed foods. It's a lifestyle of moderation, focusing on real food prepared with care.
Core Principles of the Mediterranean Diet
The Mediterranean diet is not a restrictive eating plan but rather a way of life. It prioritizes:
- Abundant Fruits and Vegetables: Aim for 5-10 servings daily, choosing a variety of colors for diverse nutrients.
- Whole Grains: Opt for minimally processed grains like farro, quinoa, couscous, and barley.
- Legumes: Incorporate beans like cannellini, black beans, chickpeas, and lentils for protein and fiber.
- Healthy Fats: Utilize olive oil as the primary source of fat, favoring regular olive oil for cooking and extra virgin olive oil for dressings.
- Nuts and Seeds: Include a variety of nuts and seeds for healthy fats and nutrients.
- Fish: Consume fish rich in Omega-3 fatty acids, such as salmon, tuna, mackerel, and swordfish, regularly.
- Moderate Dairy: Enjoy dairy products like cheese and yogurt in moderation.
- Poultry in Moderation: Limit poultry consumption and choose high-quality sources.
- Limited Red Meat: Consume red meat sparingly.
The diet discourages added sugars, refined grains, and processed additives.
Mediterranean Diet-Friendly Options at Starbucks
While Starbucks might not be the first place that comes to mind when thinking about the Mediterranean diet, there are several items that align with its principles.
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Food Options
- Spinach, Feta, and Egg White Wrap: This wrap combines vegetables and good fats from feta cheese, making it a nutritious breakfast or snack option.
- Tomato Mozzarella Panini: This panini offers a balance of savory and creamy flavors with tomatoes, mozzarella, spinach, and pesto.
- Lentil with Vegetable Protein Bowl: Packed with lentils and vegetables, this bowl provides a good source of plant-based protein and fiber.
- Oatmeal with Nut Medley Topping: A simple and healthy breakfast option. Enhance it with a nut medley (walnuts, pecans, and almonds) for added flavor and nutrients. Skip the brown sugar to avoid added sugars.
- Avocado Spread: A great source of healthy fats, perfect for topping your morning toast.
Drink Options
- Coffee: Coffee is a powerful antioxidant and can be beneficial in moderation. Opt for simple options like espresso or brewed coffee. A decaf nonfat latte can be a creamy alternative without the added fat of whole milk. Be mindful of sugary concoctions that can add unnecessary calories.
- Teavana® Shaken Iced Green Tea: A refreshing and antioxidant-packed beverage that aligns with the Mediterranean diet.
Modifications for a Healthier Choice
- Request Sugar-Free Syrups: Substitute sugar-free syrups (vanilla, hazelnut, or caramel, depending on location) to reduce added sugar in your drinks.
- Avoid Plant-Based Milks: Be aware that all of Starbucks' plant-based milk alternatives contain added sugars.
- Order "Skinny": Ordering a drink "skinny" means it will be made with nonfat milk, no whipped cream, and sugar-free syrup (if available).
Navigating Common Misconceptions
- Carbohydrates are not the enemy: The Mediterranean diet includes complex, healthy carbohydrates from whole grains, fruits, and vegetables. Focus on limiting refined and processed carbohydrates.
- Pasta can be part of a healthy diet: In Italy, pasta is typically a small course within a larger meal, not smothered in sauce and cheese.
- Moderation is key: The Mediterranean diet emphasizes moderation in all aspects of eating, from portion sizes to the frequency of consuming certain foods.
General Tips for Eating Out on the Mediterranean Diet
- Customize your meal: Most restaurants allow you to customize your order. Don't hesitate to request modifications to reduce excess carbs or unhealthy fats.
- Focus on whole foods: Choose options that feature fresh, unprocessed ingredients.
- Prioritize vegetables: Make vegetables the centerpiece of your meal, with smaller portions of protein and healthy fats.
- Be mindful of added sugars and unhealthy fats: Read menu descriptions carefully and ask questions about ingredients and preparation methods.
Additional Restaurant Options
Beyond Starbucks, many restaurants offer Mediterranean diet-friendly choices. Here are a few examples from the provided text:
- Applebee’s: Grilled Salmon (choose healthy sides)
- TGI Fridays: Sweet and Spicy Glazed Salmon
- Outback Steakhouse: Tilapia with Crab Meat
- Panera Bread: Greek Salad
- Ruby Tuesday: Grilled Tilapia with Creole Spices
- Red Lobster: Wild-Caught Snow Crab Legs
- Bonefish Grill: (Carefully select options that avoid processed grains)
- P.F. Changs: Shrimp in Lobster Sauce (without white rice)
- Olive Garden: Grilled Salmon with Garlic Herb Butter and Parmesan Garlic Broccoli, Wood-Grilled Tilapia
- Chick-fil-A: Grilled Chicken Tenders
- Boston Market: Lean Turkey Breast with Steamed Vegetables
- Denny’s: Grilled Wild-Caught Alaska Salmon Fillet (without mashed potatoes or dinner bread)
- Pret a Manger: Egg and Quinoa Pot
- Long John Silver’s: (Look for grilled or baked fish options)
- Texas Roadhouse: Grilled Shrimp
- Longhorn Steakhouse: Atlantic Salmon with Bourbon Marinade
- IHOP: Grilled Tilapia with Creamy Spinach
- Cracker Barrel: Lemon Pepper Grilled Rainbow Trout
- Cheesecake Factory: Sauteed Shrimp with Basil, Tomato, and Lemon-Garlic Sauce (with asparagus and angel hair pasta)
- Jason’s Deli: (Look for salad options with nuts and lean protein)
- Bob Evan’s: Potato Encrusted Flounder
- Chili’s: (Look for grilled fish options with vegetable sides)
- Perkins: Garlic-Seasoned Tilapia with Grilled Shrimp
- McDonald’s: Greek Feta Salad with Grilled Chicken
- Caribou: Oatmeal
- Joe’s: Grilled Shrimp Skewers
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