A UK registered dietitian who grew up following the Mediterranean diet in Rome shared her four favorite breakfasts with Insider.
The Mediterranean diet has long been considered the gold standard of healthy eating plans and has been named the best diet six years running by U.S. News & World Report.
It focuses on vegetables, healthy fats such as olive oil, lean proteins including fish, and complex carbohydrates such as whole grains and beans, while fried foods, red meat, and refined sugar are kept minimal.
Marika Mancino is an Italian who moved to Cambridge, England, in 2011. She says she bases her clinical practice on the diet, which she follows herself, because she thinks it's the most "complete one" and "also very tasty."
She tells her clients to be mindful of both portion sizes, which shouldn't be too big or too small, and how to build a plate.
"In every meal, we should be having a source of protein, a source of fat, a source of fiber, and carbohydrates," she said.
Lifestyle factors such as being active, being social, and staying hydrated by drinking lots of water throughout the day are also important parts of being healthy, Mancino says.
Whole-grain toast with peanut butter and banana
Mancino's favorite breakfast is seeded toast topped with peanut butter and banana. You can use any type of whole-grain bread such as rye, she said, but ideally not white bread.
Peanut butter is a great source of healthy fats, Mancino said, and bananas are highly nutritious, containing protein, fiber, carbohydrates, and several minerals and vitamins.
She has a latte with cow's milk on the side, which also contains protein, she said.
Porridge with toppings
Oats are a staple of the Mediterranean diet and a good source of fiber, Mancino said. She likes to make a bowl of porridge for breakfast and will often pair it with her favorite topping: peanut butter and banana.
Porridge can be paired with any type of fruit. Mancino says her son has his with chocolate and a good-quality jam.
Bran flakes and milk
Another morning meal option is breakfast cereal with milk, some fruit, and nuts to make it balanced, Mancino said.
There are hundreds of options in the grocery store, but cereals such as bran flakes, shredded wheat, or those that contain some dried fruits can be good choices, she said.
It's important to check the nutritional label, she said, because some cereals contain a lot of added sugar.
Bread with ricotta, cream cheese, or eggs
Mancino sometimes likes to have a savory breakfast, which will often consist of whole-grain bread and soft cheese — either ricotta or cream cheese.
But this isn't a complete meal, she said, so it should be paired with other sources of protein in addition to the cheese and some fruit or vegetables for added nutrients.
Mancino says she often has her bread with eggs, an excellent protein source and another staple of the Mediterranean diet.
FAQs
There are hundreds of options in the grocery store, but cereals such as bran flakes, shredded wheat, or those that contain some dried fruits can be good choices, she said.
What is a typical breakfast in the Mediterranean? ›
Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.
What is the Mediterranean diet dietitian? ›
A Mediterranean-style diet typically includes:
Fish and poultry are more common than red meat in this diet. It also centers on minimally processed, plant-based foods. Wine may be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of sweets.
What celebrity follows the Mediterranean diet? ›
Also, it means eating the foods in the Mediterranean diet can benefit your heart and brain, lower the risk of diabetes, and aid in weight loss, depending on your meal plan. Here are some celebrities who have spoken about following the diet, including John Goodman, Brooke Burke, and Cameron Diaz.
Is oatmeal OK on Mediterranean diet? ›
Choose oats, barley, quinoa or brown rice; Bake or roast red skin potatoes or sweet potatoes; Choose whole grain bread, cereal, couscous and pasta; Limit or avoid refined carbohydrates. Extra virgin olive oil (EVOO). 1 to 4 servings per day.
What is the best yogurt for the Mediterranean diet? ›
The Mediterranean diet emphasizes eating foods in their most nutrient-dense forms, which makes Greek yogurt a particularly good option for those seeking protein. "Compared to regular yogurt, Greek yogurt has been strained multiple times so that the concentration of the protein is higher," Sollid told Insider.
Are eggs ok on a Mediterranean diet? ›
The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood.
What can I use instead of butter for toast on a Mediterranean diet? ›
Mediterranean diet is a better alternative
Brozek recommends substituting both butter and margarine with olive oil or canola oil whenever possible.
What is the best bread for the Mediterranean diet? ›
Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet. You will want to avoid bread made from refined grains, such as white bread if you are following this diet.
Are potatoes ok on a Mediterranean diet? ›
Can You Eat Potatoes on the Mediterranean Diet? The short answer is yes. Whether white or sweet potatoes, they are allowed on the Mediterranean diet even though they might be viewed as high-carb food.
Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries, blueberries. Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats. Legumes: lentils, chickpeas, black beans, kidney beans. Nuts: almonds, walnuts, cashews, pistachios, macadamia nuts.
How much water should you drink in a day on a Mediterranean diet? ›
Staying hydrated is an important piece of The Mediterranean Diet. We all know that drinking water is essential. And, we should strive to drink half of our body weight in ounces of water each day.
Did Jesus eat a Mediterranean diet? ›
Jesus essentially ate a Mediterranean diet rich in whole grains, fish, fruit and vegetables and with modest amounts of olive oil, meat and wine, Colbert says.
What diet is closest to the Mediterranean diet? ›
Meet the Atlantic diet: The Mediterranean diet's neighbor—with an added benefit. You're probably familiar with the myriad benefits of the Mediterranean diet: reduced inflammation, healthy brain aging, and more. But the similar Atlantic diet offers its own advantages, according to a new study conducted in Spain.
What is staple of Mediterranean diet? ›
Mediterranean cooking includes healthy fats found in olive oil and nuts and plenty of fresh fruits, vegetables, whole grains, legumes and fish. A 5 oz. glass of red wine also can be enjoyed daily. When you adopt a Mediterranean style diet, you would limit red meats and processed foods.
Can I have raisin bran on the Mediterranean diet? ›
Whole Grains
They offer health benefits for the heart, brain and gut. Starting your day with a bowl of OU kosher-certified Raisin Bran can provide you with the necessary dose of whole grains needed. General Mills also has a nice selection of cereals, one being Oatmeal Crisp that is full of whole grains.
What kind of chips can you eat on Mediterranean diet? ›
Plentils Garlic and Parmesan Lentil Chips
These chips are made from lentils, a high-protein bean-like plant that is a big part of Mediterranean eating. For those avoiding gluten, this crunchy snack is gluten-free and is also free of dairy. For a heartier midday snack, try pairing them with hummus.
What kind of milk is on a Mediterranean diet? ›
Milk is not traditionally part of a Mediterranean diet. If you're new to this way of eating and are struggling to cut down your dairy, you can substitute it with unsweetened almond or soy milk, since nuts and legumes are staples of the diet.
Is popcorn allowed on the Mediterranean diet? ›
The Mediterranean Diet: This diet emphasizes whole grains, fruits, vegetables, lean proteins, and healthy fats. Popcorn, being a whole grain, fits perfectly into the Mediterranean diet.
