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
The Mediterranean diet-which revolves around fresh fruit and vegetables, legumes, olive oil, local dairy products, fish, and small amounts of meat-is said to be the traditional way of eating in Italy, Greece, Spain and Morocco. (Italy likes to add moderate amounts of wine to the mix.)
What is the Mediterranean diet dietitian? ›
emphasizes vegetables, fruits, whole grains, beans and legumes; includes low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils and nuts; and. limits added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.
What cereal can you eat on a Mediterranean diet breakfast? ›
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.
Is Italian Mediterranean food? ›
Mediterranean cuisine is one of the most beloved and widely appreciated cuisines in the world. It encompasses the diverse culinary traditions of the countries surrounding the Mediterranean Sea, from Greece and Italy to Morocco and Lebanon.
What are 3 examples of a Mediterranean diet? ›
Each day, eat vegetables, fruits, whole grains and plant-based fats. Each week, have fish, poultry, beans, legumes and eggs. Enjoy moderate portions of dairy products. Limit how much red meat you eat.
What foods are in the Italian diet? ›
Italians eat a lot of bread and pasta, but they also eat a lot of whole grains, beans, fresh fruits, seafood, lean protein, lots of vegetables, and on special occasions a good local wine. A huge part of the Mediterranean Italian diet is plant-based.
Is oatmeal ok on a 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).
Is honey OK on Mediterranean diet? ›
Honey fits perfectly into this diet, which focuses on fresh produce, fish and grains—all staples throughout the Mediterranean, where honey is an important sweetening ingredient.
What do I drink in the morning on a Mediterranean diet? ›
7 Drinks the Mediterranean Diet Encourages
- Zest Tea. Tea is fine to drink on the Mediterranean diet. ...
- Red Wine. The Mediterranean diet is compatible with alcoholic drinks that fit the low carb and heart-healthy requirements of the diet. ...
- Coffee. ...
- Water. ...
- Fruit Juice (with Conditions) ...
- Milk and Dairy Drinks. ...
- Smoothies.
A typical Italian diet consists of three meals in a day. The most common foods in the Italian diet include pasta, cheese, vegetables, olive oil, meats, and wine. Italians give a lot of importance to fresh ingredients. They use seasonal ingredients to prepare meals.
Mediterranean-style home interiors tend to have a lot of archways, wall niches, wood ceiling beams, and large doors that open onto outdoor living spaces. Mediterranean home design usually has warm, earthy colors like deep browns, terra cotta, deep reds, yellows, and oranges.
Why is Italy so healthy? ›
Reason 1: Italians Eat Fresh Food
The first reason Italians are so healthy is that they eat food that is fresh. It's been that way for generations. Unfortunately, supermarkets are now slowly taking over the small, family-run shops which primarily dominated the market in previous times.
What is not allowed on the Mediterranean diet? ›
Foods to limit on a Mediterranean diet include: Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods. Refined grains: white bread, pasta, tortillas, chips, crackers. Trans fats: found in margarine, fried foods, and other processed foods.
Is pasta allowed on the Mediterranean diet? ›
Pasta meals are central to the Mediterranean Diet, not only because they are tasty, inexpensive, and easy meals to prepare, but also because they are the perfect way to highlight and complement many of the other healthy foods in this diet.
Is the Mediterranean diet Greek or Italian? ›
However, the Mediterranean Diet is based primarily on the traditional cuisines of Italy, Greece, Spain, and southern France, excluding those of the Eastern European, Middle Eastern, and African countries in the region.
