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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.
Hover over the circles to see some examples of the basic foods which make up
most of a typical Mediterranean menu -
Lots of
fruits and
vegetables
Whole grains
Legumes
Potatoes
Nuts and
Seeds
Fish and seafood
Mono-satured
fat, primarlly
from olive oil
Foods consumed in low to moderate amounts include –
Dairy products, Poultry, Very little red meat, Moderate amounts of wine
Food people avoid on the mediterranean diet
The different Mediterranean diets vary in which fruits and vegetables they recommend,
mostly due to the differences in culture among the different regions.
Some of the healthiest choices include
the following fruits and vegetables –
Mediterranean diet fruits
Avocados, apples, oranges, strawberries, dates, melons, bananas, pears, grapes, figs,
and peaches.
Mediterranean diet vegetables
Broccoli, spinach, cauliflower, Brussels sprouts, tomatoes, kale, onions, carrots,
and cucumbers.
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
AVOCADO
BREAKFAST SHAKE
Creamy and delicious, this shake made with avocado, bananas, Greek yogurt, blueberries and pomegranate juice makes a perfect start to the day! It can also be a great way to cool off after a workout!
VIEW RECIPE
MEDITERRANEAN DIET LUNCH
EGG & AVOCADO
CHICKEN SALAD
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.
VIEW RECIPE
MEDITERRANEAN DIET DINNER
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.
VIEW RECIPE
MEDITERRANEAN DIET DESSERT
BERRY AVOCADO
CHOCOLATE MOUSSE
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.
VIEW RECIPECommon Questions About
Mediterranean Diet
1CAN 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.
2WHAT 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.
3ARE 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.
4CAN YOU EAT PASTA ON THE MEDITERRANEAN DIET?
Yes. Pasta is one of the grains that help form the pillar of the Mediterranean diet.
