What Foods Can You Eat on Dr. Oz's Mediterranean Diet?


Quick Answer

Foods that can be eaten on Dr. Oz's Mediterranean diet include vegetables, fruits, whole grains, nuts and legumes. Low-fat dairy and healthy fats are also recommended.

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What Foods Can You Eat on Dr. Oz's Mediterranean Diet?
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Full Answer

When following the Mediterranean diet, it is recommended to consume 4 to 8 servings of non starchy vegetables and 4 to 6 servings of starchy vegetables or whole grains daily and accompany this with 2 to 4 servings of fruit, 2 to 3 cups of dairy, 1 to 3 servings of nuts or legumes, and 4 to 6 servings of healthy fat. Fish and poultry should be eaten at least two times a week. Water, flavored seltzer and diet sodas or teas are allowed throughout the day. Alcoholic beverages are permitted, but no more than two drinks a day. Foods that are limited to no more than four times a month are red meats, butter, eggs, cured meats and sweets.

A sample daily meal plan consists of a breakfast of a yogurt granola parfait, made with low-fat yogurt, raspberries and granola, and crispbread crackers with 2 tablespoons hummus for a snack. For lunch, one might enjoy a chickpea salad made with olive oil, peppers, onions and black olives. An afternoon snack of raw vegetables with a sweet and sour cream dip and a tomato and mozzarella sandwich for dinner round out the menu.

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