The Mediterranean diet is an eating plan that is inspired by the common eating habits of countries surrounding the Mediterranean Sea. This dietary pattern has shown health benefits.
The focus is on natural, non-processed foods including fruits and vegetables, whole grains, legumes, nuts, seeds and healthy fats.
Every Day
- At least 4-8 servings of non-starchy vegetables
Choose of different varieties/colours and textures (i.e. cooked or raw)
Examples of one serving: ½ cup of cooked broccoli, 1 cup of tomatoes
- 2-4 servings of fruits
Choose different colours
Examples of one serving: 1 orange, ½ large banana, 2 cups of strawberries
- 4-6 servings of whole grains and/or starchy vegetables
Examples of one serving: 1/3 cup of brown rice, 1 slice of whole grain bread and 1/3 cup of whole grain pasta
Examples of one serving: ½ corn cob, 1 cup of green peas and 1 small boiled/baked potato - 1-3 servings of legumes and/or nuts and seeds
Examples of one serving: ½ cup of cooked beans, ½ cup of cooked lentils, 1/3 cup of cooked chickpeas
Examples of one serving: 1 tbsp. of pecans, 1 tbsp. of pistachios
- 1-3 servings of low fat milk and alternatives
Examples of one serving: 175 mL of low-fat plain yogurt, 1 cup of skim milk
- 4-6 servings of healthy fats per day
Examples of one serving: 1/6 of an avocado, 5 medium olives, 1 tsp. of olive oil, 1 tsp. of canola oil - Include fluids throughout the day (examples: water, coffee, tea)
Note: 1 tbsp = 15ml, 1 tsp = 5 ml, 2/3 cup = 175 ml, 1 cup = 250 ml
Also incorporate the following:
- Include 2-4 servings of eggs per week
- Include fish twice a week (examples: salmon, sardines and mackerel)
- Include poultry 1-3 times a week
- Lean red meats can be consumed 3-4 times a month
- Include fluids throughout the day (examples: water, infused water and herbal teas)
Mediterranean Diet Sample Menu
Breakfast |
1 slice whole wheat toast 1 egg omelet (cooked with 1 tsp. canola oil, ½ cup of cooked spinach and 1 cup of tomatoes 1 cup herbal tea |
Morning Snack |
½ large banana 1-2 tbsp. pistachios |
Lunch |
1 slice whole wheat pita ½ cup of hummus ½ cup of kidney beans 5 medium olives 1 cup of arugula 1 cup of beets 1 cup of skim milk |
Afternoon Snack |
½ slice of watermelon 1/3 cup of feta cheese |
Dinner |
3 ounces of skinless chicken breast 2/3 cup of brown rice 1/2 cup cooked broccoli 1 cup of lettuce 1 cup of carrots 1 tbsp. of olive oil and balsamic vinegar 1 cup plain Greek yogurt |
Evening Snack |
4 whole wheat crackers 1 ounce of canned tuna |
With gestational diabetes, adopting an eating pattern is a great way to ensure that you are able to include as much nutrient dense foods in the right quantities and at the right frequencies. Make sure to individualize the eating plan such that it meets your personal preferences.