3 Ways To Eat Mediterranean In 2021

by Ashley Martinez, MFN, RDN, LD

Last Updated: January 19, 2021

Still trying to figure out which diet is best for you in 2021? Fear not, the Mediterranean Diet is the perfect choice for adapting to a delicious and nutritious eating pattern. The Mediterranean diet really isn’t a diet at all, but a traditional way of eating practiced by those in countries surrounding the Mediterranean Sea. Not to mention, it’s really more of a lifestyle than a diet, incorporating not only what you eat but how you eat it.

Following the Med Diet means enjoying meals with friends and family, being active every day, and even enjoying wine in moderation with meals. The foods in this eating pattern include whole grains, fruits and vegetables, olives and olive oils, seafood, cheeses, and tons of flavor from herbs and spices. Read more to learn about our top picks for Mediterranean Diet Month:
  1. Olives.
    Olives are a superstar of the Mediterranean Diet. Olives deliver heart-smart monounsaturated fatty acids to a Mediterranean eating pattern. They vary in color, size, and flavor, so sampling various types will help you find your favorites. Check out our Murray’s Cheese Shop3 olive assortment at select store locations to try new varieties. If you are unsure about how to use olives, consider pairing them with strawberries or melon chunks for a sweet/savory combination, stir into tuna or chicken salad for a boost of healthy fats and flavor, or jazz up your scrambled eggs or omelettes with sliced olives and peppers.
  2. Fish and seafood.
    Seafood is an important part of a balanced, Mediterranean eating pattern. Fish provides equitable protein to other types of meats/poultry, but with less saturated fat and increased heart-healthy omega-3 fats. It’s recommended to eat fish twice weekly, and new products like salmon and tuna packets make it easier to get those recommended servings. Also, if you’re not a fan of the taste of fish, try sweet chili, sun-dried tomato, or even sweet and spicy packets. Incorporate nutrient-dense seafood into your next appetizer occasion with this super quick and easy recipe for Apple Tuna Avocado Boats.
  3. Cheese.
    You might be surprised to hear a dietitian recommend cheese, but the Mediterranean Diet leverages moderate amounts of flavorful cheeses to boost the taste, texture, and richness of dishes. Soaking feta cheese in water for a few seconds can help reduce the sodium content. A great example is to sprinkle feta over a fresh salad, roasted or grilled vegetables, or even use as cubes on skewers alongside fresh melon and basil leaves.

As you can see, the Mediterranean Diet is full of flavor, options, and nutrients. If you are looking for more personalized nutrition, sign-up for a telenutrition visit through www.krogerhealth.com/dietitian. You will have access to me or another Kroger dietitian to take more of a deep dive into the Mediterranean Diet and how to fuel your body appropriately for your health and wellness goals.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Ashley Martinez, MFN, RDN, LD

Ashley Martinez, MFN, RDN, LD

Eating is all about the experience, and Ashley believes no food should be off limits. As a non-diet, culinary-focused dietitian, Ashley helps others practice the art of intuitive eating, leading to a successful, guilt-free relationship with food. As a personal trainer, incorporating fitness into her routine is also an important part of Ashley’s balanced approach to wellness. She’s got you covered with expert info on everything from blueberries to burpees.