Skin Health Resource Center › Dining Out Tips

Eating Out on the Mediterranean Diet

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

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

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

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

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

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

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

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

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

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

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

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