how to create a healthy mediterranean diet plate
The Mediterranean diet is known for providing preventative health properties like lowering cardiovascular disease and diabetes risk. It also reduces blood pressure, improves brain health, and promotes longevity! The foundation of the Mediterranean diet is vegetables, fruits, whole grains, beans, herbs, and healthy fats like extra virgin olive oil and nuts. Seafood, poultry, dairy, and eggs are also central to the Mediterranean diet. In contrast, red meat is only eaten on occasion (1).
This post will provide you with ideas for how to build a healthy Mediterranean plate.
1. Emphasize Plant-Based Foods
Let’s start with vegetables – they should make up about 50% of your plate. Staple vegetables of the Mediterranean diet include broccoli, spinach, cauliflower, cucumbers, artichokes, eggplant, and bell peppers. Vegetables provide essential phytonutrients, vitamins, and trace minerals. They’re also a source of antioxidants.
Here are three simple ways to increase your vegetable intake:
Use roasted broccoli and / or cauliflower as a building block for your plate.
Use dark, leafy greens like spinach and kale as the base for a salad or grain bowl.
Make your meal colorful by adding tomatoes, cucumber, bell peppers, or red onions. The more colors your plate has, the more antioxidants you’re getting!
And remember, plant-based doesn’t just mean vegetables – fruits are plants too. Enjoy fruits of the Mediterranean diet (apples, avocados, cherries, dates, figs, grapes, nectarines, oranges, pomegranates, strawberries, tomatoes) as a snack, on top of Greek yogurt, and in salads.
2. Carbs are Allowed
Forty percent of your macronutrient intake on the Mediterranean Diet comes from carbohydrates (2). A quarter of your plate should be carbohydrates. Diet culture has shunned carbs, but they are essential because they are broken down into glucose and used as fuel in your body. Just make sure you focus on whole grains (brown rice, wheat pasta, oats) over refined grains. Level up your plate with legumes, grains, and starchy vegetables to provide carbohydrates, so you’re giving your body the energy it needs. Quinoa, chickpeas, and sweet potatoes are all versatile and delicious. There are endless ways to prepare and eat chickpeas; you can roast them, blend them into sauces or soups, make hummus, or simply eat them straight out of the can. They’re tiny but mighty, packing in 15 grams of protein, 45 grams of carbohydrates, and 13 grams of fiber per one cup.
3. Protein Power
Next up, protein – the last quarter of your plate or about four to five ounces from fish and poultry (3). Eggs are great, too. Very little red meat is eaten on the Mediterranean diet, but it is consumed in moderation. If you’re vegetarian, vegan, or trying to eat more plant-forward, beans and legumes are good plant-based protein sources. It’s important to note that you can’t get the essential vitamin B12 from these, so it’s crucial to consume some fortified foods or supplements as vitamin B12 is necessary to prevent anemia. Nutritional yeast is an excellent option for B vitamins.
4. Fats are Healthy
Finally, finish your plate with some healthy fats. Whether it’s cooking your vegetables with olive oil, making a homemade salad dressing or sauce, or topping a salad with nuts and avocado, there are many ways to add just the right amount of fats to balance your plate. Fish, such as salmon, can also provide healthy fats–omega 3 fatty acids.
5. Garnish Heavily
Salt is the universal flavor enhancer, but high amounts of sodium can lead to high blood pressure. To brighten up your dishes and make them more flavorful, garnish them with basil, mint, sage, rosemary, or pepper.
It’s important to note that this is a rough guideline and template to get you started. Everyone has unique dietary needs, and some days you may feel you need to eat more or less. The Mediterranean diet is more than just a plate like the one you see here. There are many delicious entrees such as stuffed eggplant or bell peppers, lentil soup, and falafel. They may not be served on a plate, but they’re just as healthy and well-balanced. Below are some delicious recipes from my blog.
Written by Megan Huff
Reviewed by Kelly Powers, MA, RDN, a Registered Dietitian Nutritionist who takes a holistic approach to nutrition and health. Kelly is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. She’s the creator of 52 Weeks, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly is also a co-founder of Olivaio.
Frequently Asked Questions
Q: I know that eggs are high in cholesterol–is it ok to eat more than one egg a day?
A: Yes, you can eat more than one egg a day. Three a day is a safe amount for healthy people. Eggs increase HDL cholesterol which is the good cholesterol, while LDL (bad cholesterol) levels remain the same (4).
Q: How do I make quinoa taste good? It tastes bland when I just boil it with water.
A: Use half water and half vegetable broth to add more flavor. You can add a drizzle of olive oil and some garlic as well.
Q: What does an example Mediterranean diet plate look like?
A: An example plate could be a bed of spinach, some quinoa, chickpeas, cucumbers, bell peppers, and tomatoes with a lemon olive oil dressing.
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References
“Mediterranean Diet for Heart Health.” Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801. Accessed 9 Apr. 2021.
Trichopoulou, Antonia, et al. “Macro- and Micronutrients in a Traditional Greek Menu.” Forum of Nutrition, no. 57, 2005, pp. 135–46. PubMed, doi:10.1159/000083777.
“Here’s What a Healthy Plate Looks like on the Mediterranean Diet.” Well+Good, 7 June 2019, https://www.wellandgood.com/mediterranean-diet-macros-portions/.
“Eggs and Cholesterol — How Many Eggs Can You Safely Eat?” Healthline, 23 Aug. 2018, https://www.healthline.com/nutrition/how-many-eggs-should-you-eat.