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Mediterranean diet tips and recipes

Rich in fruit, vegetables, nuts and olive oil, the Mediterranean diet is lauded by health and food experts around the world as a nutritious way to stave off Alzheimer’s, heart disease and high blood pressure. The reason? The Mediterranean diet is full of antioxidant-rich and anti-inflammatory foods that may prevent free radical damage and reduce inflammation of the body’s tissues and blood vessels. It’s also rich in a variety of important nutrients and minerals essential for optimal health. Learn why you should be including the following flavorful Mediterranean foods and recipes in your diet.

Olives and Olive Oil

Olives & Olive Oil

Why: These tree-plucked fruits are high in heart-healthy monosaturated fats (they’re also good for your skin and bones).

How to eat them: Add olives to salad or pizza or simply pop them in your mouth as a satisfying snack. Additionally, use olive oil instead of butter or margarine when cooking.

Mediterranean recipes: Olive oil desserts


Why: The Mediterranean diet is often very high in spinach, eggplant, tomatoes and green beans, all foods that are high in antioxidants and important vitamins and minerals.

How to eat them: Lightly steam or stir-fry veggies or toss them raw into a healthy salad. You can also grill or roast vegetables, or bake them into a warm casserole.

Mediterranean recipe: Eggplant Parmesan


Why: High in protein and omega-3 fatty acids, getting your daily dose of seafood (or shellfish) can increase the suppleness of your skin as well as protect your brain and heart
from degenerative diseases.

How to eat it: Grill, roast or bake fresh fish, eating a tasty serving once or twice a week.

Mediterranean recipe: Salmon with Cilantro Pesto 


Why: A good source of calcium, yogurt is eaten regularly by people living in the Mediterranean. Two to three servings per day will keep your bones strong and may stave off

How to eat it: Eat yogurt with a bowl of fresh berries for breakfast. Use yogurt instead of sour cream to make dips and sauces.

Mediterranean recipe: Yogurt Honey Poppyseed Dressing 

Nuts & Seeds

Why: A great source of protein, especially for vegetarians, a handful of nuts or seeds every day can help you get the healthy fats, fiber, vitamins and minerals your body needs to
function at its peak as well as to stave off dozens of degenerative diseases. Nuts and seeds also keep your energy levels up throughout the day.

How to eat them: Toss nuts and seeds into trail mix or a fresh vegetable salad. Crush and use to coat baked fish, poultry or lean meat.

Mediterranean recipes: Heart healthy walnut recipes

Eggs & Meats

Why: Lean sources of protein, like eggs, chicken, veal and lamb, are staples in the Mediterranean diet. Eaten in moderation, they’re also a rich source of protein and
nutrients vital to muscle, joint and heart health.

How to eat them: Eat eggs in the morning or add them to a salad. Grill, saute, roast, bake or poach these healthy proteins. Avoid deep frying meats to reduce your intake of
calories and unhealthy fat.

Mediterranean recipe: Veal Saltimbocca 

More reasons to follow the Mediterranean diet

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