Mediterranean Diet Blueprint

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What are the benefits of the Mediterranean Diet?

1. NON-STARCHY VEGETABLES

   50% of plate

herbs + spices

leafy greens

beet greens

mustard greens

leaf lettuce

collard greens

dandelion greens

microgreens

bok choy

watercress

romaine

spinach

sprouts

arugula

endive

chard

kale

avocado

onion family

green onions

onions

shallots

garlic

leeks

nightshades

eggplant

potatoes

peppers

tomatoes

cruciferous vegetables

brussels sprouts

cauliflower

cabbage

broccoli

mushrooms

portobello

shiitake

button

cremini

morel

miscellaneous

green beans

artichokes

asparagus

avocado

cucumber

celery

fennel

squash

acorn

butternut

buttercup

delicata

kabocha

pumpkin

spaghetti

yellow

zucchini

roots

carrots

sweet potatoes

rutabagas

radishes

parsnips

celeriac

turnips

daikon

jicama

ginger

beets

yams

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2. WHOLE FOOD CARBS

fruit

berries

melons

dates & figs

peaches

cherries

grapes

apples

plums

pears

citrus

whole grains

amaranth

buckwheat

rice

teff

corn

millet

quinoa

sorghum

oats

rye

barley

sprouted wheat

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3. HEALTHY FAT

olives

extra-virgin olive oil

nuts & seeds (and oil)

tahini

avocado

fat from fish

fat from quality dairy*

*in moderation

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4. PALM SIZE PROTEIN

animal

fish*

seafood*

eggs*

kefir*

yogurt*

cheese*

poultry*

red meat**

other

red wine*

sweets**

plant

nuts

seeds

whole grains

quinoa

beans

lentils

peas

peanuts

tempeh

tofu

*in moderation

**special occasions

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References

Bakaloudi, D. et al (2021). Impact of the Level of Adherence to Mediterranean Diet on the Parameters of Metabolic Syndrome: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients, 13(5). https://doi-org.uws.idm.oclc.org/10.3390/nu13051514

Canudas, S., et al (2020). Mediterranean Diet and Telomere Length: A Systematic Review and Meta-Analysis. Advances in Nutrition (Bethesda, Md.), 11(6), 1544–1554. https://doi-org.uws.idm.oclc.org/10.1093/advances/nmaa079

Filippou, C. D., et al (2021). Mediterranean diet and blood pressure reduction in adults with and without hypertension: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition, 40(5), 3191–3200. https://doi-org.uws.idm.oclc.org/10.1016/j.clnu.2021.01.030

Morze, J., et al. (2021). An updated systematic review and meta-analysis on adherence to mediterranean diet and risk of cancer. European Journal of Nutrition, 60(3), 1561–1586.

Quintana-Navarro, G. M., et al (2020). Long-term dietary adherence and changes in dietary intake in coronary patients after intervention with a Mediterranean diet or a low-fat diet: the CORDIOPREV randomized trial. European Journal of Nutrition, 59(5), 2099–2110.

Shannon, O. M.,et al (2020). Mediterranean Diet Increases Endothelial Function in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. The Journal of Nutrition, 150(5), 1151–1159. https://doi-org.uws.idm.oclc.org/10.1093/jn/nxaa002

Soltani, S., Jayedi, A., Shab-Bidar, S., Becerra-Tomás, N., & Salas-Salvadó, J. (2019). Adherence to the Mediterranean Diet in Relation to All-Cause Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies. Advances in Nutrition (Bethesda, Md.), 10(6), 1029–1039. https://doi-org.uws.idm.oclc.org/10.1093/advances/nmz041

Mediterranean Diet. The Nutrition Source. Havard School of Public Health. Retrieved from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/