Eating Out on the Mediterranean Diet

Simple, practical tips backed by registered dietitians and leading health organizations

1. Choose grilled, baked, or roasted

Look for these cooking methods to avoid unhealthy fats. Good choices: grilled fish, shrimp, chicken, or tofu.

2. Prioritize fish, seafood, or plant proteins

Salmon, shrimp, lentil soup, and bean dishes are great picks. Seafood several times a week is a Mediterranean staple.

3. Ask for extra vegetables

Request a side salad instead of fries, or extra greens in your wrap or bowl. More vegetables means more fiber and nutrients.

4. Choose whole grains when available

Brown rice, quinoa, farro, or whole wheat bread over refined options. Look for keywords like “multigrain” or “whole wheat.”

5. Ask for sauces and dressings on the side

Control how much you use. Ask for olive oil and vinegar or a simple vinaigrette as a dressing alternative.

6. Watch your portion sizes

Plan to eat about half your plate and box the rest. Restaurant portions are often 2–3x a standard serving.

7. Make simple swaps

Salad over fries, water over soda, fruit instead of dessert — usually right there on the menu, no special requests needed.

8. Consider a vegetarian entrée

Grain bowls, falafel, lentil soups — naturally Mediterranean and easy to order confidently at most restaurants.

9. Skip sugary drinks

Water, sparkling water, or herbal tea are best. A small glass of red wine is consistent with the Mediterranean tradition.

10. Don't stress — progress over perfection

The Mediterranean Diet is a lifestyle, not a strict rulebook. Make the best choice available and enjoy the social experience.