THE MEDITERRANEAN DIET

The Mediterranean diet is based on the traditional cuisine of countries that border the Mediterranean Sea. The influence from the various countries and regions along the coast has led to multiple versions of the diet. Even so, no matter which of the Mediterranean diets you choose to follow, most features will be the same.

What is a Mediterranean diet?

The Healthy Mediterranean-Style Pattern is adapted from the Healthy U.S.-Style Pattern, modifying amounts recommended from some food groups to more closely reflect eating patterns that have been associated with positive health outcomes in studies of Mediterranean-Style diets. The Healthy Mediterranean-Style Pattern contains more fruits and seafood and less dairy than does the Healthy U.S.-Style Pattern. For others, it’s a way to incorporate heart-healthy foods into their diets. The types of foods eaten on the diet help prevent heart attacks and strokes¹ while also reducing the risk of type 2 diabetes².

The basic foods which make up most of a typical Mediterranean menu include -

LOT OF FRUITS AND VEGETABLES

WHOLE GRAINS

LEGUMES

POTATOES

NUTS AND SEEDS

FISH AND SEAFOOD

MONO-SATURED FAT, PRIMARLLY FROM OLIVE OIL

How Avocados Fit into Mediterranean Diets

As with any diet, the goal of following a Mediterranean diet is to get as much nutrition as possible from the calories you eat. Avocados fit perfectly with the diet. The volume of avocado nutrition in a 1/3 serving of fruit makes it an ideal addition to your diet plan. In addition to getting good fats from avocados, it also includes a good source of fiber, low carbs, nearly 20 vitamins, minerals, and phytonutrients. It’s easy to add a raw avocado to a salad or other dish. You can also use the fruit in many Mediterranean diet recipes to make every meal more nutritious.

Mediterranean Diet Recipes

There are so many ways to use the allowed foods to create new recipes that you never get tired of eating the same things. Always consult with your doctor before making changes to your diet. Here are some of our favorite recipes that comply with the mediterranean diet and include the avocado -

MEDITERRANEAN DIET BREAKFAST RECIPES

Avocado Breakfast Shake

This delicious breakfast recipe includes avocados, banana, Greek yogurt, pomegranate juice and blueberries. Thanks to the avocado, it’s a source of good fats. Overall, this recipe has 74mg of Calcium, 1mg of Iron, and 860mg of Potassium.

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MEDITERRANEAN DIET LUNCH RECIPES

Avocado Salad with Chicken and Eggs

Top your lettuce with hard boiled eggs, avocado, and some chicken. The olive oil based dressing this recipe calls for is delicious and works with the avocado to contribute a source of good monounsaturated fats. This recipe contributes .55mg of Vitamin D, 82mg of Calcium, 2mg of Iron, and 650mg of Potassium. When combined with the 3 tablespoons of olive oil in the dressing, this recipe provides 10 grams of monounsaturated fats per serving.

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MEDITERRANEAN DIET DINNER RECIPES

Shrimp and Scallop
Ceviche with Avocado

This delicious mediterranean diet friendly dinner recipe is a source of several nutrients. This recipe contributes 69mg of Calcium, 1mg of Iron, and 700mg of Potassium.

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MEDITERRANEAN DESSERTS

Chocolate Mousse with
Berries and Avocado

All it takes to mix up a guilt-free chocolate treat is some avocado, unsweetened cocoa powder, vanilla extract, honey, and raspberries. This recipe contributes 20mg of Calcium, 1mg of Iron, and 540mg of Potassium.

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Common Questions About Mediterranean Diet

CAN YOU EAT FRUIT ON THE MEDITERRANEAN DIET?

Yes, although some are more nutritious than others. Avocado is a fruit that, unlike other fruits, is largely made of fat. They are a source of good fats, like mono and polyunsaturated fat.

WHAT DRINKS CAN I HAVE ON THE MEDITERRANEAN DIET?

Staying hydrated while on the diet is important. Make water your go-to beverage while on the diet.

ARE AVOCADOS ON THE MEDITERRANEAN DIET?

Yes. People who follow the Mediterranean diet look to consume good fats such as monounsaturated fats. Avocados contribute 6 grams of naturally good fats per the recommended 1/3rd serving of a medium size avocado (50 grams), and 5 of those grams are from monounsaturated fats.

CAN YOU EAT PASTA ON THE MEDITERRANEAN DIET?

Yes. Pasta is one of the grains that help form the pillar of the Mediterranean diet.

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