What Are Some Mediterranean Diet Tips for Eating Out?

The Mediterranean diet is a healthy eating pattern that has been linked to a number of health benefits, including reduced risk of heart disease, stroke, type 2 diabetes, and some types of cancer. The diet is based on the traditional foods of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain.

Eating out can be a challenge for people who are following a Mediterranean diet. Many restaurants serve foods that are high in saturated fat, cholesterol, and sodium, and low in fruits, vegetables, and whole grains. However, there are a number of things you can do to make healthy choices when eating out.

Choose Restaurants Wisely

• Look for restaurants that offer Mediterranean-inspired dishes or have a reputation for using fresh, healthy ingredients.
• Check online reviews and ratings to see what other diners have said about the restaurant's food and service.

Appetizers And Starters

• Opt for appetizers and starters that are rich in vegetables, such as grilled vegetables, hummus, or baba ghanoush.
• Avoid fried appetizers and those that are high in saturated fat, such as calamari or mozzarella sticks.

Main Courses

• Choose grilled or roasted fish, chicken, or lean meats as your main course.
• Ask for your meat to be cooked without added oil or butter.
• Select dishes that are served with plenty of vegetables and whole grains.

Sides And Salads

• Choose sides that are rich in vegetables, such as grilled vegetables, roasted potatoes, or a Greek salad.
• Avoid sides that are high in saturated fat, such as French fries or mashed potatoes.
• Dress your salad with a light vinaigrette or lemon-tahini dressing instead of heavy, creamy dressings.

Desserts

• Choose desserts that are made with fresh fruits, nuts, and yogurt, such as baklava or loukoumades.
• Avoid desserts that are high in sugar and unhealthy fats, such as cakes or pies.

Beverages

• Choose water, unsweetened tea, or sparkling water as your beverage.
• Avoid sugary drinks, such as soda, juice, or alcohol in excess.

Portion Control

• Be mindful of portion sizes and avoid overeating.
• Share dishes with friends or family or ask for a to-go box to take home leftovers.

By following these tips, you can enjoy a healthy and delicious Mediterranean-inspired meal when eating out.