Despite its name, there's no single "diet" or signature dish for the people of the region surrounding the Mediterranean Sea. What the folks and their menus have in common, though, is an emphasis on eating plant foods: plenty of vegetables, fruits, legumes (beans), nuts, olive oil, whole grains; and just small amounts of meats, dairy and fish. Oh yes, and wine with meals too.
Ration red meat.
Keep meat portions to 3 ounces—about the size of a deck of cards. Avoid oversized servings of meat and balance your plate with more plant foods. Choose lean protein: beef tenderloin, pork loin, chicken breast and turkey tenderloin, and opt for fish and meatless meals too. Enjoy our
Chicken Tagine,
Italian Roasted Pork Tenderloin or choose our
Roast Salmon Provencal loaded with veggies too.
Go green (and orange).
Prepare veggies so they are crisp tender and not overcooked. Enjoy them raw in salads and cooked in soups and mixed dishes. Besides the pretty colors, veggies add amazing tastes and textures plus an array of vitamins, minerals and fiber to meals. You'll love our
Zucchini with Edamame and Tomatoes or
Mediterranean Pasta with Roasted Eggplant and Chickpeas.
Fiber up.
Legumes (beans, peas and lentils) are super sources of protein and fiber. Add beans or lentils to soups and salads. Combining beans with small amounts of nuts, veggies and whole grains makes it easy to create meatless Mediterranean meals. Enjoy our delish
Greek Couscous and Bean Salad or
Hummus dip.
Choose olive oil.
This monounsaturated fat has been a mainstay in Mediterranean cooking for decades. The ratio of more better-for-you monounsaturated fats (and less saturated fats) found in olive oil is what makes it a preferred oil for cooking, stir-frying and in salad dressings. Try our
Baked Cod with Lemon and Olive Oil or
Spinach Salad with Olives and Pine Nuts.
Sip a glass of wine.
The pace of life in the Mediterranean region is slower than in the U.S. Lunch is often the main meal of the day. And it's not uncommon to see people enjoying an occasional midday glass of wine with their meals. Give our
Sangria or
Noel Spritzer a sip.
We're here to give you ideas and tools to help you eat better, as well as improve your lifestyle—even when it's Mediterranean-style. Check back again soon.