Can You Eat Cheese on the Mediterranean Diet?

Absolutely, cheese can be enjoyed on the Mediterranean diet, but moderation and selection of the right types are key. This diet, inspired by the traditional eating habits of Mediterranean countries like Greece, Italy, and Spain, emphasizes whole, minimally processed foods such as fruits, vegetables, whole grains, nuts, and legumes. While the diet is plant-forward, it also includes moderate amounts of dairy, particularly cheese and yogurt.

Cheese is a staple in Mediterranean cuisine, often consumed in small amounts and incorporated into dishes rather than being the main attraction. For example, a sprinkle of feta on a Greek salad, a slice of mozzarella in a Caprese salad, or a shaving of Parmesan over whole grain pasta adds flavor and nutritional value without overwhelming the meal.

The Mediterranean diet favors high-quality, fresh cheeses. Feta, ricotta, and mozzarella are popular choices due to their lower fat and sodium content compared to aged cheeses. Additionally, these cheeses are often made from sheep’s or goat’s milk, which can be easier to digest for some people compared to cow’s milk cheeses​.

Including cheese in the Mediterranean diet aligns with its principles of balance and variety. Cheese provides essential nutrients such as calcium, protein, and beneficial fatty acids, contributing to a well-rounded diet. Its rich flavors can enhance the overall enjoyment and satisfaction of meals, which is a key aspect of the Mediterranean lifestyle​.

However, portion control is essential. The Mediterranean diet recommends using cheese as a complement to meals rather than a primary ingredient. This approach helps ensure that you reap the nutritional benefits of cheese without consuming excessive calories or saturated fat.

In summary, cheese can be a delicious and nutritious part of the Mediterranean diet when enjoyed in moderation. Opt for fresh, high-quality varieties and pair them with the diet’s staples of fruits, vegetables, whole grains, and healthy fats to maintain a balanced and healthful eating pattern.