/

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.
  • Herbs

    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).
  • Chicken and Salmon

    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.

  • Active
    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.
  • Wine

    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.

  • chart 1
  • chart 2

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.

Protects against cognitive decline

Can reduce the risk of cardiovascular disease

Recipes

Appetizers and Snacks

This salsa is easy and quick and goes great on...

Breakfast

I love a non-recipe recipe. A recipe that really is...

Desserts

Most muffins are just a step away from cake with...

Drinks

Great for warm summer days or alongside a meal. Enjoy...

Dressings and Condiments

Stock is the base of many dishes in the kitchen....

Entrees

This one-pot meal is a great way to use leftover...

Salads

This is called lunch salad because, yes, you guessed it,...

Soups

Here is a quick and delicious way to add a...

Sides

This recipe has an Indian name, Kachumber, that means chopped;...

Tips and Tools

(SEE ALL)

  • Grains

    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...

  • Protein

    Change Your Protein

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

  • Introduction

    Introduction – 7 Simple Steps

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

  • Seafood

    Fish and Seafood

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

  • Kitchen

    Med Way Kitchen Staples

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

  • Nuts

    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