The cuisine of Italy, Greece, Spain, Morocco and other sunny countries along the Mediterranean Sea may inspire you to expand your breakfast options beyond toaster pastries or dry cereal. A Mediterranean breakfast emphasizes generous portions of whole grains and seasonal fruits or vegetables, with smaller amounts of milk or yogurt and occasional servings of cheese or eggs. Olive oil, seeds, nuts, fresh honey, herbs and spices add heart-healthy fats, sweetness and flavor to your morning meals.
Guidelines
Fresh, unprocessed foods rich in complex carbohydrates are the mainstays of the Mediterranean diet, a healthy eating plan based on centuries-old culinary traditions, Epicurious.com notes. Plant-based foods -- including fruits and vegetables, grains, nuts, seeds and olive oil -- form the foundation of your daily diet, with fish, yogurt, milk, cheese, eggs or poultry occupying smaller portions of your meals. The Mediterranean diet limits red meat to several servings per month. From the wide variety of healthy foods included in the Mediterranean diet, you can create simple breakfasts with an abundance of nutrients, tastes and textures.
Health Benefits
The Mediterranean diet has earned a reputation as an eating plan that uses ancient dietary patterns to increase longevity and improve cardiovascular health. With its emphasis on fresh, minimally processed foods, low-fat complex carbohydrates and unsaturated fats, the Mediterranean diet reflects nutritional principles that promote overall well-being and prevent chronic disease, MayoClinic.com notes. The proportions of food groups in a Mediterranean breakfast correspond with the Mayo Clinic's guidelines for a balanced morning meal. A breakfast that includes a whole-grain bread or cereal, a form of lean protein, a dairy product, a seasonal fruit or vegetable and a plant-based fat will give you sustained energy, improve your concentration and help you control your weight and cholesterol levels.
Breakfast Basics
Staple breakfast foods on the Mediterranean diet include whole-grain breads and cereals, seasonal fresh fruits and vegetables, yogurt, milk, eggs or fish. Nuts and seeds add heart-healthy fats to your breakfast. Choose from a variety of deeply pigmented fruits used in Mediterranean cuisine, including apricots, oranges, figs, plums, grapes, berries, apples and pears. These fruits provide vitamins A, C, folate and potassium, along with antioxidant compounds that may protect your body against heart disease and cancer. Breads and cereals provide complex carbohydrates and fiber for energy and healthy digestion. Low-fat yogurt, milk and fish offer protein and calcium. The polyunsaturated and monounsaturated fats in olive oil, walnuts, pistachios and almonds may improve your cardiovascular health and reduce your risk of heart disease, according to the American Heart Association, or AHA.
Sample Menus
For a classic Mediterranean breakfast, Epicurious.com suggests that you cover ripe apricot halves with Greek yogurt. Drizzle the yogurt with honey, sprinkle with chopped pistachio nuts and serve with whole-grain toast. A cup of warm, whole oats or brown rice with milk, cinnamon, almonds and raisins or dried figs offers a hearty, nutritious morning meal. For a portable breakfast inspired by the flavors of Mediterranean herbs, try a sandwich made of rosemary focaccia bread with a thin layer of soft goat cheese, fresh tomato slices and basil leaves. A high-protein breakfast might include one whole egg and one egg white scrambled with spinach and finely chopped scallions. For energy-producing complex carbohydrates, serve eggs with whole-grain toast and a cluster of red grapes.
Spreads and Preserves
When you remove butter and margarine from your breakfast table, you can reduce the calories, cholesterol, saturated animal fats and trans fats in your morning meals. Trans fats, the partially hydrogenated fats found in many margarines and other butter substitutes, may lower your "good" cholesterol while raising your "bad" cholesterol, the AHA notes. As you transition to a Mediterranean diet, replace butter or margarine on your morning toast with light olive oil, a tablespoon of honey or a spoonful of fruit preserves with no added sugar. As a colorful Mediterranean alternative to buttered toast, try a toasted whole-grain roll spread with a light layer of low-fat ricotta cheese. Top the soft cheese with fresh blackberries, sliced strawberries or a layer of fig, currant or apricot spread.
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