The Mediterranean diet Information for patients and families What is the Mediterranean diet? The Mediterranean diet is a way of eating that people in some Mediterranean countries follow. People following the Mediterranean diet eat mostly plant foods like vegetables, fruits, whole grains, nuts and seeds. They also eat small amounts of meat, dairy products and sweet foods. What are the benefits of the Mediterranean diet? People who follow this way of eating have a lower risk of heart disease. Some people also have less abdominal (belly) fat, have lower blood sugar and lower blood pressure. What should I eat? Here are some foods that people on the Mediterranean Diet usually eat. Food group Mediterranean recommendation Vegetables and fruit Eat as many as possible! Choose fresh, unprocessed foods. Eat them raw, baked, stir-fried, boiled, or roasted. Dairy Choose low-fat dairy like low-fat plain Greek yogurt. Only eat a small amount of cheese. Food group Mediterranean recommendation Grains Eat mostly whole grains. Seafood Eat fish or seafood 2 times each week. Salmon, sardines, herring, tuna and shellfish are good choices because they have a lot of omega-3 fats. Eggs Don’t eat more than 1 egg a day. Meat Eat less meat. Meat should be the smallest part of your meal. Don’t have red meat (beef, pork, lamb, veal) more than 2 times a month. Fats Use olive oil as your regular fat. Eat nuts, seeds and avocado. Eat less butter, hard margarine and lard. What are some other tips? Have a vegetarian meal at least 1 night a week. Start with once each week and slowly add more vegetarian meals. Have fruit for dessert. Don’t have sweets more than 3 times each week. To make your food taste better, use herbs and spices instead of salty seasonings and sauces. Be active every day Enjoy your food with friends and family Drink lots of water. What does this diet look like? Here is an example of what you might eat in a day. Breakfast: ¾ cup hot oatmeal ½ cup blueberries and 2 Tablespoons walnuts ½ cup skim milk Snack: 1 cup raw vegetables (carrots, broccoli, cauliflower, peppers) 2 Tablespoons hummus Lunch: 1 cup bean salad: can of mixed beans (rinsed well), vegetables (tomatoes, green beans, peppers, onions) and parsley Dressing: olive oil, crushed garlic, lemon juice, salt and pepper 1 slice whole grain bread and ¼ avocado Snack: ¾ cup plain Greek yogurt 1 cup strawberries Dinner: 3 ounces baked salmon with olive oil and fresh lemon 2 /3 cup cooked brown rice 1½ cups cooked vegetables (zucchini, eggplant, peppers) with 2 teaspoons olive oil For dessert: 1 apple (raw or baked) with some cinnamon St. Michael’s cares about your health. For reliable health information, visit our Patient and Family Learning Centre or find us online at www.stmichaelshospital.com/learn This information is not intended as a substitute for professional medical care. Ask your healthcare provider about this information if you have questions. 73879 Dev. Apr20 2018 V1 .