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FACTS
- This healthy diet is a plant-based diet with foods commonly prepared and eaten in the Mediterranean region.
- Multiple research studies have shown a reduced risk of chronic diseases in study participants who follow this diet.
HEALTH BENEFITS
- Reduced risk of developing:
- Alzheimer’s disease
- Parkinson’s disease
- Heart attacks and strokes
- Type 2 Diabetes
MEDITERRANEAN DIET FOOD CHOICES
Protein
- Eat fish twice a week, especially salmon, trout, and sardines.
- Choose boneless, skinless chicken and turkey.
- Limit red meat consumption. A serving size is 3-4oz, roughly the size of a deck of cards.
- Add quinoa, soy, and buckwheat for plant-based complete proteins.
Vegetables
- Buy from a local farm. Local produce typically has more nutrients than food shipped from other regions of the country.
- Use frozen vegetables for out-of-season produce.
- Add a variety of nutrients by choosing vegetables of different colors.
- Crunchy vegetables make a great snack!
Fruit
- Buy from a local farm. Local produce typically has more nutrients than food shipped from other regions of the country.
- Wash and cut fruit ahead of time to make it a grab-and-go snack.
- Fruit is a great way to satisfy a sweet tooth; as a bonus, drizzle with honey.
- Remember to add variety to capture different types of needed vitamins and minerals.
Grains
- Choose whole grains, breads, and pastas. Processed white flour removes nutrients essential for healthy living.
- Read food labels and look for “whole grain.” Manufacturers may add molasses to make a product look like it is whole grain.
- Oats and quinoa are great additions to a healthy diet.
Legumes
- Legumes, which include beans, peas, lentils, and nuts, contain protein and healthy fats.
- A variety of seeds, such as flax and sunflower, can be sprinkled on yogurt or salads.
- Try nuts instead of chips or cookies for a midday snack.
Beverages
- Drink lots and lots of water, striving for six-to-eight 8oz cups per day.
- Avoid drinks containing sugar and artificial sweeteners.
- Drinks sweetened with stevia are a good choice.
- Flavor water with slices of strawberry, melon, cucumber, or other fruits.
- Follow recommended limitations for alcohol consumption.
- Read the website document Alcohol and Aging for more information.
Fats and oils
- Use extra virgin olive oil, canola, avocado, or walnut oil instead of butter and margarine.
Dairy
- Moderate amounts of low-fat dairy products are permitted, such as 1% milk, Greek yogurt, and feta and goat cheeses.
KEYS TO A SUCCESSFUL DIET
- Balance – Choosing foods from all the food groups listed below
- Variety – Choosing different foods from within the food group
- Moderation – Limiting the quantity of any one food or food group