Example Meals For Mediterranean Diet

The Mediterranean diet draws from the culinary traditions and lifestyle patterns of Italy, Spain, Greece and other countries that lie along the Mediterranean Sea. Daily meals on this heart-healthy eating plan include large portions of fresh, seasonal vegetables and fruits, whole grains, legumes, seafood and nuts, with smaller amounts of dairy foods, red meat and sweets. Olive oil, fresh herbs and spices provide seasoning for most dishes, while butter, salt and sugar are used only occasionally.

Guidelines

According to the Mediterranean diet pyramid on the Mayo Clinic website, fresh fruits and vegetables, whole grains and legumes form the foundation for every meal. Fish and seafood should feature in your meals at least twice a week, preferably more often. Daily to weekly, have moderate portions of poultry, eggs, low-fat cheese or yogurt, and meats or sugary desserts only on occasion. Olive oil -- preferably virgin or extra virgin oil -- provides the main source of fat in your meals.

Health Benefits

By emphasizing low-fat complex carbohydrates, plant-based fats and fish and minimizing red meat and other sources of saturated fat, the Mediterranean diet promotes cardiovascular health and might increase your longevity, the Harvard School of Public Health notes. Olive oil, avocados, olives and nuts contain monounsaturated and polyunsaturated fats, which might help lower your cholesterol, according to the Mayo Clinic website. Moderate amounts of wine -- no more than 5 oz. daily for women and 10 oz. daily for men -- also might reduce your risk of heart disease.

Staples for Meals

Fresh greens, tomatoes, peppers, squash, eggplant, onions, garlic, rosemary, basil and cilantro are among the vegetables and herbs that feature prominently in Mediterranean meals, but any varied assortment of seasonal vegetables and fruits gives you fiber, essential vitamins and minerals. Legumes to stock in your kitchen include navy beans, pinto beans, black beans, chickpeas and lentils. Whole grain breads, pasta and cereal meet your requirements for foods from the grains group. Low-fat or nonfat yogurt, milk, cheese and eggs provide calcium and protein. Marissa Cloutier, M.S., and Eve Adamson, authors of the 2001 book "The Mediterranean Diet," advise that you rely on legumes, nuts and fish for protein in your meals and use red meat primarily as a source of flavor.

Sample Menus

A hard-boiled egg with whole grain bread and a bowl of mixed berries, or yogurt with peaches and oatmeal provide a quick, healthy Mediterranean-style breakfast. For lunch, have a serving of grilled salmon or chicken with brown rice and a tomato-cucumber salad, or a slice of feta cheese on focaccia bread with mixed field greens and a small dish of Greek olives. For dinner, you can prepare a Mediterranean dish such as seafood paella or Moroccan stew, or prepare a quick meal of marinara sauce over whole wheat pasta with sauteed kale. Orange segments sprinkled with cinnamon or low-fat yogurt with nectarine slices make a healthy dessert.

Mediterranean Snacks

In Mediterranean cultures, afternoon snacks provide vital energy between the midday and evening meals. Hummus and carrot sticks, whole grain bread with olive oil or low-fat cheese, almonds or cashew nuts are rich in fiber and plant-based fats. The key to Mediterranean-style eating, according to Cloutier and Adamson, is to take the time to enjoy your food. A conscious enjoyment of meals and snacks satisfies your appetite and allows you to control your intake of calories.