If you’re thinking about following the Mediterranean diet, you should know what kinds of foods you should eat.
There aren’t any hard and fast rules about what you can and can’t eat, but there are some foods that people in Mediterranean countries usually eat. These are the foods that are usually the most important on a Mediterranean diet.
What foods should you stock up on when switching to a Mediterranean diet? That’s what Ashley Bannister, MS, RDN told us. Read on for our ultimate Mediterranean diet foods list. [et_pb_section fb_built=”1″ _builder_version=”4. 16″ background_color=”#E4DECE” template_type=”section” global_colors_info=”{}”][et_pb_row _builder_version=”4. 16″ background_color=”#D3C9B4″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” width=”100%” max_width=”100%” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4. 16″ _module_preset=”default” global_colors_info=”{}”][et_pb_cta title=”Ready to make a lasting change?” button_url=”https://www. noom. com/programs/health-weight/exsf01d/” button_text=”Take The Quiz” admin_label=”Ready to make a lasting change?” _builder_version=”4. 17. 3″ _module_preset=”default” header_font_size=”36px” custom_button=”on” button_text_size=”18px” button_bg_color=”gcid-4e6cca6e-29cc-47c4-ab82-93014b2edd9a” button_font=”BrownLLWeb Regular|||on|||||” button_use_icon=”off” button_custom_padding=”|50px||50px|false|true” background_layout=”light” custom_margin=”0px||0px||true|false” custom_padding=”0px||0px||true|false” hover_enabled=”0″ global_module=”139152″ global_colors_info=”{%22gcid-4e6cca6e-29cc-47c4-ab82-93014b2edd9a%22:%91%22button_bg_color%22%93}” sticky_enabled=”0″].
The Mediterranean diet is one of the healthiest and most delicious ways of eating. This diet is inspired by the traditional cuisines of countries bordering the Mediterranean Sea, like Greece, Italy, and Spain. The Mediterranean diet emphasizes eating plenty of fruits, vegetables, whole grains, legumes, nuts and healthy fats like olive oil. It also includes moderate amounts of fish, seafood, eggs, dairy and poultry. Red meat is limited on this diet, but can you enjoy venison as part of a Mediterranean eating pattern? Let’s find out.
What is Venison?
Venison refers to meat from deer species like elk, moose, caribou and antelope. However, it most commonly comes from deer Venison is considered a red meat, but it has some advantages over beef and other red meats when it comes to health.
Here are some key things to know about venison
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Venison is very lean and lower in saturated fat and calories than beef or pork. A 3 oz serving contains around 120-170 calories and 1-2 grams of saturated fat.
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It is a rich source of protein providing 25-30 grams per 3 oz serving. This makes it great for building and repairing muscles.
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Venison contains more iron than beef per serving. This mineral is important for oxygen transport in the blood.
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It is high in B vitamins like niacin, riboflavin, thiamine and vitamin B12. These support energy metabolism and brain health.
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Venison contains omega-3 fatty acids like EPA and DHA, which are linked to heart health. It has a more favorable omega-6 to omega-3 ratio than grain-fed beef.
So venison can be a healthier red meat choice thanks to its leanness, nutritional profile and organic, grass-fed nature. But can it fit into the Mediterranean diet?
Venison in the Mediterranean Diet
Red meat should only be eaten a few times a month or less on the Mediterranean diet. The reason for this is that eating a lot of red meat has been linked to a higher risk of getting heart disease and colorectal cancer.
However, incorporating venison occasionally can fit into an overall healthy Mediterranean diet for several reasons:
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As a game meat, venison is organic, free-range and grass-fed. Meat from wild game tends to be more healthful than commercial livestock.
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Venison is one of the leanest red meats available. Choosing it over higher fat meats like beef or lamb can reduce saturated fat intake.
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Venison provides beneficial nutrients like iron, zinc and B vitamins. In moderation, it can be part of a balanced Mediterranean diet.
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Game meats like venison have a tradition in Mediterranean cuisine. In Italy, lean wild boar and venison may be enjoyed in dishes like ragu, lasagna or salami.
The key is consuming venison in moderation as part of an overall diet focused on plant foods, fish and healthy fats. Here are some tips for enjoying venison on the Mediterranean diet:
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Limit venison to no more than once a week, as part of the “red meat once weekly” allowance.
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Stick to 3-4 oz portions to keep saturated fat and calorie intake reasonable.
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Choose extra lean cuts like loin, round or tenderloin rather than fattier options.
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Prepare venison by grilling, baking or pan-searing rather than deep frying.
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Incorporate Mediterranean flavors via fresh herbs, garlic, lemon, olive oil and vegetables.
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Pair venison with plant-based sides like salads, roasted veggies or whole grains.
Healthy Venison Recipes for the Mediterranean Diet
Here are some delicious and healthy ways to enjoy venison as part of a Mediterranean dietary pattern:
1. Herb-Crusted Venison Loin
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Ingredients: 1 lb venison loin, olive oil, dried thyme, rosemary, garlic, Dijon mustard, whole wheat panko breadcrumbs
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Directions: Combine herbs, mustard, garlic and olive oil as a marinade for the venison loin. Allow to marinate 1 hour, then coat with panko crumbs. Bake at 375°F until done.
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Serve with roasted potatoes and broccoli sautéed in olive oil and garlic.
2. Venison Kofta Kebabs
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Ingredients: 1 lb ground venison, onion, parsley, mint, cumin, cinnamon, allspice, pepper, lemon zest, olive oil
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Directions: Combine venison with spices, herbs and onion. Form into patties on skewers and grill on medium heat, turning occasionally.
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Serve over quinoa pilaf with tomatoes, cucumber and tzatziki yogurt sauce.
3. Venison Bolognese
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Ingredients: 1 lb ground venison, onion, carrots, tomatoes, red wine, garlic, basil, parsley, whole wheat pasta
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Directions: Cook venison and vegetables in a skillet until browned. Add tomatoes, wine, and herbs and simmer for 1-2 hours. Toss with whole wheat pasta.
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Serve with a side salad of mixed greens, feta and balsamic vinaigrette.
4. Mediterranean Stuffed Venison
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Ingredients: 1 lb venison tenderloin, feta, sun-dried tomatoes, Kalamata olives, spinach, olive oil, capers, shallots
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Directions: Make a stuffing with the feta, tomatoes, olives, spinach and seasonings. Stuff into tenderloin and sear meat in skillet before roasting at 400°F.
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Serve with roasted cauliflower and chickpeas seasoned with cumin and paprika.
The Bottom Line
The Mediterranean diet encourages minimal red meat intake. However, incorporating venison occasionally can fit into an overall healthy Mediterranean style eating pattern. Venison provides protein, iron and vitamins as a relatively lean meat choice. Sticking to 3-4 oz portions once weekly, choosing extra lean cuts and preparing it in a Mediterranean style with herbs, olive oil and vegetables allows you to enjoy the unique flavor of venison while staying true to Mediterranean diet principles. Moderation and balance are key for healthy eating.
What foods should you eat in moderation on the Mediterranean diet?
As you know, the Mediterranean diet stresses eating lots of fresh fruits and vegetables. But what about other foods, like meat and dairy?
The Mediterranean diet also includes these foods, but the idea is to eat them in moderation. This just means watching how much you eat to make sure it fits with your overall goals.
Let’s dive into some of these food groups.
Although the Mediterranean diet focuses mainly on plants and fish, research shows that poultry consumption is fine in moderation.
Poultry options on the Mediterranean diet include:
- Skinless, white meat chicken
- Turkey breast
Poultry, which provides a high-quality source of protein, is recommended at two to four servings per week.
As with other meats, the American Heart Association defines one serving of poultry as 3 ounces of cooked meat.
Because eggs tend to be a bit high in cholesterol, research suggests limiting yourself to 4 whole eggs per week when on the Mediterranean diet.
Egg options on the Mediterranean diet include:
Eggs are an excellent source of protein and can replace meat when you’re looking for a little variety.
According to Bannister, dairy is less prominent in the Mediterranean diet, and that includes cheese.
Cheese is typically consumed in small amounts, according to one study. Other dairy products like butter, cream, and milk are rarely used.
Cheese options on the Mediterranean diet include:
According to Oldways, a nutrition-focused nonprofit, the Mediterranean diet typically includes anywhere from one serving (about 1 cup) of dairy per day to one per week.
Remember, moderation is key—add your favorite cheeses to your meals when you’re craving a satisfying treat.
Yogurt isn’t off the table, but according to one study, it mainly comes from local sources and is not the most common choice in the Mediterranean diet.
Yogurt options on the Mediterranean diet include:
- Plain, unsweetened Greek yogurt
If you’re craving yogurt, Greek yogurt is a great option, especially if you’re interested in losing weight.
One study suggests that high-protein Greek yogurt may curb your hunger and help you eat fewer calories at your next meal.
Research recommends keeping servings of all dairy products limited from once daily to once weekly.
The Mediterranean diet does make room for red wine, but it’s usually consumed in low to moderate amounts and only with meals.
Wine options on the Mediterranean diet include:
Some research argues that no amount of alcohol intake leads to improved health and that alcohol may actually increase your risk of different cancers, regardless of how much you consume.
If you opt to enjoy the occasional glass of wine, Bannister recommends consuming red wine in moderation—one 3.5-ounce drink or less per day for women and two per day for men.
What snacks can you eat on the Mediterranean diet?
Fortunately there’s no shortage of snacks to choose from on the Mediterranean diet.
Pretty much any whole food from the above list will work, such as: whole foods like
- Nuts
- Fruits
- Vegetables
- Low-fat greek yogurt (with honey!)
- Hummus
- Baked veggie chips
- Roasted chickpeas
- Smoked salmon
- Olive tapenade
See our Mediterranean diet recipes list for even more snack options.
Can You Eat Meat On The Mediterranean Diet?
FAQ
What meats are OK on Mediterranean diet?
Is venison healthiest meat to eat?
When not to eat venison?
What is not eaten in a Mediterranean diet?
Can you eat meat on a Mediterranean diet?
While no foods are entirely off-limits on the Mediterranean diet, you do want to limit proteins like beef and pork to no more than one serving per week. “Saturated fat is found in high levels in butter, pork, beef, lamb, and processed meats like bacon and sausage,” Mary Claire explained.
Is the Mediterranean diet devoid of meat?
The Mediterranean diet, renowned for its myriad health benefits, is not devoid of meat. However, it champions a moderated, balanced approach. By understanding the diet’s nuances and principles, one can enjoy the pleasures of meat while ensuring optimal health and well-being.
Why is meat eaten less in the Mediterranean?
One explanation for why meat is eaten less in the Mediterranean is because it takes a lot more energy, time, and money to get to the plate than vegetables, whole grains, or any of the other foods that make up the foundation of the Mediterranean Diet. Raising animals for meat is resource-intensive and taxing on the environment.
Can you eat fish on a Mediterranean diet?
Add in fish and seafood twice a week, plus smaller amounts of dairy, poultry and eggs, along with red meat on occasion, and you’ll be a Mediterranean diet star. “A common mistake we see with Americans is trying to embrace the Mediterranean diet is that they miss the forest for the trees.