Here’s a day of typical meals on a 1,500-calorie Mediterranean diet from Oldways, the Boston-based nonprofit that cocreated a Mediterranean diet pyramid.
6 oz. Greek yogurt topped with ½ cup strawberries and 1 tsp. honey
1 slice whole-grain toast with half mashed avocado
1 whole-grain pita with 2 tbsp. hummus and stuffed with 1 cup fresh greens and 2 slices tomatoes
1 cup minestrone soup
1 medium orange
Water with 1 lemon wedge
1/8 cup sliced almonds
1/8 cup peanuts
3 oz. salmon topped with 1 tsp. tarragon and 1 tsp. mustard over
½ cup couscous, ½ cup zucchini, and 4 spears asparagus
½ cup arugula
½ cup baby spinach
1 tbsp. shaved parmesan cheese
1 tbsp. vinaigrette dressing
5 oz. red wine (optional)
Small bunch grapes
½ cup lemon sorbet
Here’s a breakdown of the nutritional content of a day’s meals on a typical Mediterranean diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.
Because this diet is highly individualized, your actual intake will vary. Diet figures were supplied by Oldways.
|Saturated||5%||Less than 10%|
(total except as noted)
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
|Sodium||1,368 mg.||Under 2,300 mg., under 1,500 mg. for 51+|
|Potassium||3,351 mg.||At least 4,700 mg.|
19-50: 1,000 mg.
51+: 1,200 mg.
|Vitamin B-12||2.8 mcg.||2.4 mcg.|
|Vitamin D||N/A||15 mcg.|
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.
Last updated by Kurtis Hiatt | September 23, 2013
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