The Mediterranean Diet
The Mediterranean Diet refers to the foods and drinks traditionally eaten by people living in the countries bordering the Mediterranean Sea. It’s also a lifestyle approach to healthy eating that includes a balanced variety of foods and daily exercise. The healthfulness of the Mediterranean dietary pattern continues to receive strong corroboration through nutrition research and by large epidemiological studies published in hundreds of peer-reviewed journal articles.
Avocados are included in the Mediterranean Foods Alliance Med Mark program, an initiative to encourage healthy, Mediterranean-inspired eating principles.
The Mediterranean Diet Pyramid The Mediterranean Diet Pyramid depicts |
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Read the Mediterranean Diet article from Appetite for Health's Registered Dietitians Julie Upton and Catherine Brooking
Try One of the Tastiest, Healthiest Ways to Eat… The Mediterranean Diet
If you’re looking for a way to enjoy great-tasting food that’s also good for you, consider the Mediterranean Diet. Research shows that individuals who follow a Mediterranean-style eating pattern have reduced risk for cardiovascular disease, certain cancers and much more.
The diet is based on the traditional foods and lifestyle enjoyed by individuals living in countries that border the Mediterranean Sea, including Greece, Italy, Spain and Turkey. That means plenty of fresh and wholesome fruits, vegetables, whole grains, fish, olive oil, nuts and seeds. Compared to a typical diet in the United States, the Mediterranean-style includes less sweets and added sugars, full-fat dairy products and red meat.
Key Guidelines of the Mediterranean Diet
- Three or more servings of whole grain daily
- At least seven servings fruits and veggies everyday
- Two or more servings of fish per week
- Use olive oil, avocados, nuts and seeds as your main sources of fat
- Get daily physical activity
Putting Mediterranean Diet Principles Into Practice
Here are five ways to make your diet more Mediterranean-Style:
Make fruits and veggies your foundation
Try recipes that call for lots of veggies and enjoy fresh salads frequently for (or as part of) your main meals. Also, adding California avocado slices to your salads in place of full-fat cheese is a great way to infuse more vitamins, minerals and antioxidants to your diet while reducing saturated fat. For desserts, enjoy naturally sweet desserts made with fresh or dried fruit.
Switch to whole grains
Choose whole-grain bread and cereals and begin to eat more whole-grain rice and pasta products.
Snack on nuts
Keep nuts on hand for a quick snack in place of soda, sweets or other popular snack choices.
Cook with olive or canola oil
Use olive or canola oil as a healthy replacement for butter or margarine. Use it in cooking and baking.
Enjoy fish, poultry and other lean protein
Enjoy fish and poultry more frequently as main dishes to help reduce saturated fat. When eating dairy, choose low-fat or nonfat.
Or try the below Mediterranean Diet recipes featuring Fresh California Avocados:
Artichoke, Avocado and Chicken Salad
California Avocado Spiked Corn Soup
Get more Mediterranean Diet avocado recipes
The Med Mark is a descriptive packaging or recipe symbol that denotes the product is a core part of the Mediterranean Diet. Every product or recipe that bears the Med Mark meets nutrition criteria based on findings from Ancel Keys' Seven Countries Study, the hallmark study for the Mediterranean Diet.
May is Mediterranean Month!
Enjoy and celebrate Mediterranean ingredients, cooking, menus and lifestyles. Mediterranean Month is organized by Oldways and the Mediterranean Foods Alliance (see www.oldwayspt.org and www.mediterraneanmark.org).
