Mediterranean Breakfast

We have already heard that the most important meal of the day is breakfast. That doesn’t change even when you adopt The Mediterranean Diet as your eating plan. The Mediterranean breakfast focuses on the consumption of generous portions of whole grains, seasonal fruits and vegetables, with smaller amount of diary based products. Mediterranean breakfasts are usually seasoned with olive oil, seeds, nuts, fresh honey and spices.

Mediterranean Breakfast General Guidelines

A Mediterranean breakfast should focus on fresh, unprocessed foods with the use of complex carbohydrates. Examples of complex carbohydrates are:

  • Whole grains
  • Fruits
  • Vegetables
  • Legume

For more details on the types of foods you should consume have a look at the Mediterranean diet food pyramid.

Mediterranean Breakfast Basics

The Mediterranean breakfast consists of whole-grain breads, cereals, season fresh fruits, yogurt, milk, vegetables, eggs, nuts or fish. Choose from deeply pigmented fruits such as apricots, oranges, figs, plums, berries, grapes and pears. These fruits provide vitamins A, C, folate and potassium as well as antioxidant compounds. The good fats in olive oil, walnuts, pistachios and almonds may improve your cholesterol levels and over all cardiovascular health.

Replacing butter and margarine

Removing butter and margarine from your diet will help reduce the calories in your diet as well as the saturated fats and trans fats. According to the American Heart Association trans fats found in many butter substitutes may reduce your “good” cholesterol while raise your “bad” cholesterol. As you adopt the Mediterranean diet as your new eating plan replace those sources of fats (butter and margarine) with olive oil, honey or fresh fruit preserves (with no added sugar).

To help you in planning your healthy breakfast you can find Mediterranean breakfast recipes here.