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Eating the Mediterranean way is delicious and satisfying.

  • Med before Meds
    Eating like those who live in the Mediterranean region has been shown to promote health and decrease risk of many chronic diseases.
  • fruits and vegetables
    Get at least five servings of fruits and vegetables per day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach, and turnip greens.
  • plant-based foods
    Eat primarily plant-based foods. Replace red meat with plant-based proteins, such as beans and legumes often.
  • whole-grain foods
    Choose whole grain foods such as oatmeal, quinoa, brown rice, and popcorn. When choosing bread and pasta, look for “whole” in the first ingredient on the ingredient list (e.g., “whole grain wheat”).
  • choose nuts
    Choose at least three ounces of nuts and seeds per week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts and seeds.
  • olive oil
    Choose olive oil. Replace solid fats (e.g., butter and margarine) and other oils with olive oil. Use olive oil for cooking, in dressings and marinades. Aim to consume at least 4 tablespoons per day, while keeping within your calorie budget.
  • Use herbs and spices instead of salt to flavor foods. Sofrito is often used.

    Sofrito: A sauce made from tomato, garlic, onion or leeks sautéed in olive oil and is often used in Mediterranean cooking (see recipe).
  • Eat seafood at least three times per week. Include fatty fish, such as mackerel and salmon. Avoid fried fish.

    Eat white-meat poultry, such as turkey and chicken, at least twice a week.

  • Be physically active with family and friends. Aim to be moderately physically active (e.g., brisk walking) at least 150 minutes per week or 30 minutes per day.
  • Drink red wine, in moderation (optional*)—no more than five ounces of wine/day for women of all ages and men older than 65 and no more than 10 ounces of wine/day for younger men.

    * Consuming alcohol is not recommended if you have a personal or family history of alcohol abuse, or if you have heart or liver disease.

7 Simple Steps Videos

Explore 7 simple steps to eating the Med way everyday by making easy changes to the foods you eat.

  • Change Your Protein

    Eat primarily plant-based foods. Replace red meat with plant-based proteins, such as beans and legumes often. Eat seafood at least three times per week. Include fatty fish, such as mackerel and salmon. Avoid fried fish. Eat white-meat poultry, such as turkey and chicken, at least twice a week.

  • Swap Your Fats

    Choose olive oil. Replace solid fats (e.g., butter and margarine) and other oils with olive oil. Use olive oil for cooking, in dressings and marinades. Aim to consume at least 4 tablespoons per day, while keeping within your calorie budget.

  • Eat More Vegetables

    Get at least three servings (cups) of vegetables per day. Choose a variety of colors and eat more of the dark green, leafy vegetables such as collards, kale, spinach, and turnip greens.

  • Eat More Fruit

    Get at least two servings (cups) of fruits per day. Choose a variety of colors.

  • Snack on Nuts and Seeds

    Choose at least three ounces (3 small handfuls) of nuts and seeds per week, while keeping within your calorie budget. Avoid candied, honey-roasted and heavily salted nuts and seeds.

  • Make Your Grains Whole

    Choose whole grain foods such as oatmeal, quinoa, brown rice, and popcorn. When choosing bread and pasta, look for “whole” in the first ingredient on the ingredient list (e.g., “whole grain wheat”).

  • Rethink Your Sweets

    Limit your sugar intake (e.g., sugar-sweetened snacks, candies, desserts, beverages, etc.) to no more than 3 servings per week.

Science of Eating Med

The Mediterranean-style eating pattern has been shown to promote health and decrease risk of many chronic diseases.

Recipes

Appetizers and Snacks

You can buy kale chips already made in some specialty...

Breakfast

This makes a great side dish and can also be...

Desserts

Meringue cookies are usually just egg whites, flavoring and sugar. These...

Drinks

Great for warm summer days, alongside a meal, or on...

Dressings and Condiments

This dressing is from our Summer Green Bean Salad recipe....

Entrees

I grew up eating salmon patties made with canned salmon....

Salads

This is an example of a recipe that can be...

Soups

Any mix of rice will work in this recipe, however...

Sides

If you are tired of sweet yogurt, this recipe is...

Tips and Tools

(SEE ALL)

  • Make Your Grains Whole

    Go Med and eat well by using the carb choice continuum to guide your selections....

  • MED tips

    Swap Your Fats

    Learn about the different kinds of fats, where they are found, and the impacts they...

  • Change Your Protein

    Changing your protein is arguably the most impactful way you can improve your diet. Use...

  • Introduction – 7 Simple Steps

    These seven simple steps will help you eat the Med Way every day. Step 1:...

  • Fish and Seafood

    Fish doesn’t have to break the bank. Choose items that fit in your food budget...

  • Med Way Kitchen Staples

    Keep a variety of these key ingredients on hand to help you make simple, delicious,...

  • Snack on Nuts and Seeds

    Add them to foods you already eat. Top salads, grains, and fruit. Make them your...

MedHandout
Eating the Med Way Handout

Low-Res version for viewing on-screen - (PDF):
English   |   Spanish

Low-Ink version for in-house printing - (PDF):
English   |   Spanish

Professional print version - (PDF):
English   |   Spanish