Most diets allow several servings, if not unlimited quantities, of fresh fruit and vegetables, including apples. The Mediterranean diet takes this recommendation a step further, placing fresh produce at the base of its nutritional pyramid and indicating you should center every meal and snack around it, along with other plant-based foods such as unsweetened whole grains and legumes. Eating apples on a Mediterranean diet offers many health benefits and can support long-term weight loss.
Mediterranean Diet Pyramid
The Mediterranean diet pyramid made a key change in 2009. Rather than isolate apples and other fresh fruit from other plant-based foods, the pyramid groups them together. This means that you have greater flexibility and diversity in your Mediterranean diet. Eating an apple with your meal, as a snack or in place of dessert support the food plan's goal of making fresh, plant-based foods at least half of your caloric intake.
Fresh is Best
When incorporating apples into your Mediterranean diet, fresh apples are your best option. Apple juice, fruit snacks made with apple and other processed apple products often contain added sugar, sodium and fat that make them less nutritious and higher in calories. If you get tired of eating plain apples, use them in simple recipes. Blend apple slices, frozen banana chunks, nonfat Greek yogurt and cinnamon for a naturally sweet custard. Bake apples with cinnamon and vanilla for a healthy dessert. Chop apples into a salad or as a garnish on grilled fish.
Nutritional Benefits
A diverse Mediterranean diet has nutritional balance and is low in calories, supporting a slow but steady weight loss of up to 2 lbs. per week. Make apples a key part of your diet and you will increase your intake of dietary fiber. The soluble fiber in apples makes you feel full, helping you control your portion sizes, curb binge eating and make you feel like snacking less often. It also regulates your sugar level so you maintain your energy and focus throughout the day.
Considerations
When adding more apples to your Mediterranean diet plan, keep in mind that apples rank among the 12 fruits most contaminated by pesticides, as ranked by the Environmental Working Group. Along with peaches, nectarines, strawberries, domestic blueberries, cherries and grapes, commercially grown apples expose you to an average of 10 different pesticides. Whenever possible, choose organic or locally grown apples from small farms that practice safer pest control practices.
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