Mediterranean Diet

Choosing a diet similar to one eaten by people living around the Mediterranean Sea may lower the risk of
cardiovascular disease and have additional health benefits. The diet is mostly plant-based with high
amounts of fresh vegetables, fruits, nuts, dried beans, olive oil, and fish. Follow these tips to eat the
Mediterranean way!
Food/Food Group Recommended Intake* Tips
Vegetables 4 or more servings each day (one portion A serving is 1 cup raw or ½ cup cooked
each day should be raw vegetables) vegetables. Eat a variety of colors and textures.
Fruits 3 or more servings each day Make fruit your dessert
Grains 4 or more servings each day Choose mostly whole grains.
1 serving = 1 slice bread or ½ cup cooked
oatmeal
Fats/Oils Olive Oil: 4 Tablespoons or more each day Choose extra virgin olive oil (EVOO) and use in
salad dressings and cooking; choose avocado or
natural peanut butter instead of butter or
margarine
Dried Nuts/Seeds: 3 or more servings each week 1 ounce or 1 serving = 23 almonds or 14 walnut
Beans/Nuts/Seeds Beans/Legumes: 3 or more servings each halves; 1 serving of beans = ½ cup
week
Fish and Seafood 2-3 times each week Choose salmon, sardines, and tuna which are
rich in Omega-3 fatty acids
Herbs and Spices Use daily Season foods with herbs, garlic, onions and
spices instead of salt
Yogurt/Cheese/Egg Choose daily to weekly Choose low-fat yogurt and cheeses; choose
Poultry skinless chicken or turkey in place of red meat
Alcohol/Wine Men: 1-2 glasses each day Always ask your medical team if alcohol is ok
Women: 1 glass each day for you to consume.
*Serving sizes should be individualized to meet energy and nutrient needs.
 Red meats, processed meats, and sweets should be limited

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 Mediterranean Plate

Poultry,
Fish &
Dried
Choose Beans
fresh fruit
for dessert
or snacks
Drink water, tea
Whole Grains & or coffee with
Starchy little or no
Vegetables sugar. May
have 1-2 glasses
of wine each
day, but discuss
with your
Flavor your medical team
food with first.
herbs, spices,
garlic, onions Choose Non-
Non-Starchy Vegetables Fat & Low-Fat
and olive oil
Dairy Products

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Sample Menu
Breakfast
1 cup Greek yogurt with ¾ cup berries or fresh fruit and ¼ cup walnuts
1 slice whole wheat toast with ¼ cup mashed avocado or 2 teaspoons natural nut butter
Coffee or tea

Lunch
1 cup lentil or minestrone soup
1 whole wheat pita
2 Tablespoon hummus
1/2 cup tomatoes, 1/2 cup cucumber with 2 Tablespoons olive oil, balsamic vinegar, and basil
Water with lemon wedge
1 apple, peach, or orange

Snack
1 ounce low-fat mozzarella cheese and 15 grapes

Dinner
3-4 ounces broiled fish brushed with olive oil, seasoned with lemon and dill
1 cup brown rice, cooked
1 cup steamed carrots
1-2 cups baby spinach and arugula salad with 2 Tablespoons olive oil vinaigrette dressing
Decaf green tea or 5 ounce wine (if cleared by medical team)

Snack
1 ounce dark chocolate

Nutrition Information: 2200 calories (8% saturated fat, 11% polyunsaturated fat, 19% Monounsaturated fat),
43 grams fiber. 4 Tablespoons olive oil each day provides 480 of 2200 calories.

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