Can You Have Dairy on the Mediterranean Diet? (2024)

FAQs

Can You Have Dairy on the Mediterranean Diet? ›

Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.

Like it or not, dairy is still an important part of many western diets, including in the United States and Australia. However, if you're trying to stick to the Mediterranean diet as it's intended, dairy consumption is cut to a minimum and only consumed in a few forms, such as cheese and yogurt.

To really reap the health and weight loss benefits of a Mediterranean diet, you should cap your dairy intake at around two cups a day, Sollid said. That could mean a serving of Greek yogurt with breakfast and a bit of cheese as a snack, for example.

Milk is not traditionally part of a Mediterranean diet. If you're new to this way of eating and are struggling to cut down your dairy, you can substitute it with unsweetened almond or soy milk, since nuts and legumes are staples of the diet.

Cheese & Yogurt

Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

Foods to limit on a Mediterranean diet include: Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods. Refined grains: white bread, pasta, tortillas, chips, crackers.

This also means that you can consume yogurt and cheese, although it still makes sense to reduce your consumption of these foods as they are high in calories and fats. Unlike the paleo diet, however, you don't need to cut them out completely. A small amount of milk in your coffee is completely acceptable.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

On the Mediterranean diet, all foods are included. So the good news is, if you love potatoes (who doesn't?!) then you can continue eating them on the Mediterranean diet. Try our Roasted Mediterranean Potatoes made with herbs, heart healthy oil, and vitamin C-rich lemon!

What kind of butter can you have on the Mediterranean diet? ›

Avoid peanut, safflower, corn and soybean oils. You can also use avocado oil, which can withstand higher temperatures than olive oil. Eliminate margarine; avoid butter, but if you do use it, opt for a high quality butter made from grass-fed milk, such as Kerrygold. Eat a handful of nuts every day.

Honey fits perfectly into this diet, which focuses on fresh produce, fish and grains—all staples throughout the Mediterranean, where honey is an important sweetening ingredient.

Absolutely to all three! Oats are a whole grain, which is encouraged on the Mediterranean diet.

Plentils Garlic and Parmesan Lentil Chips

These chips are made from lentils, a high-protein bean-like plant that is a big part of Mediterranean eating. For those avoiding gluten, this crunchy snack is gluten-free and is also free of dairy. For a heartier midday snack, try pairing them with hummus.

Avoid sauces made from cream or mayonnaise. Choose whole-grain breads, whole wheat pasta and pizza crust, brown rice, beans, and lentils. Cut back on butter or margarine on bread. Instead, you can dip your bread in a small amount of olive oil.

Try to find cheeses with less than five grams of fat per serving. Check the food label. Low fat or nonfat soft cheeses like 1% or nonfat cottage cheese, low fat farmer's cheese, low fat and nonfat cream cheese or part skim ricotta.