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

A Kosher breakfast doesn’t contain pork or bacon. Instead, you might fix a whole grain bagel with cream cheese, sliced tomato, and a slice of avocado.

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 RECIPE

Common 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.

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