Start the day with the delicious flavors of the Mediterranean — fruits, vegetables, whole grains, nuts, seeds, lean proteins, healthy fats — and you’re doing it right. Eating a Mediterranean style breakfast is not only nourishing and satisfying, it’s important for health, performance, mindset, and the environment.

The Mediterranean-style diet (Med-style diet) is recommended by many health organizations, including the American Heart Association and the American Diabetes Association as one of the healthiest eating patterns. It’s also one of the easiest and most versatile ways of eating, which makes breakfast a meal you won’t want to miss.

Research-backed combination

The Med-style diet is associated with reduced risk of cardiovascular diseases, diabetes, certain cancers, metabolic syndrome and mental health disorders, like depression and cognitive decline, according to a study in the journal Nutrients (2019). It’s healthy for the planet, too, according to a study in the Spanish journal Nutricion Hospitalaria (2018), which concludes that the Med-style diet is environmentally friendly for its low contribution of greenhouse gas emissions, water and land use, energy consumption, and environmental contamination. Researchers also determined it affordable and supportive of cultural heritage.

Skipping breakfast is popular among American adults, and though more research is needed on the health risks and benefits, data has shown that following this trend is associated with a significant increase in risk of death from cardiovascular disease (Journal of the American College of Cardiology, 2019). A study in the journal Nutrients (2019) found that following a regular meal pattern, which includes breakfast, may provide physiological benefits such as reduced inflammation, improved circadian rhythm, and increased resistance to stress.

What does it look like?

Based on the traditional diets of the countries bordering the Mediterranean Sea, like Greece, Italy and Turkey, the Med-style diet has many different versions, which makes it so easy to personalize. This mostly plant-based eating pattern includes plenty of fruits and vegetables, whole grains, legumes, nuts and seeds, olive oil, fish and seafood, and smaller amounts of lean animal protein, like poultry. More eating pattern than a true diet, the Med-style plan doesn’t have rules for portion size or amounts — it’s a guideline to include these nutrient-rich, health-promoting foods — allowing for individual needs and preferences.

A Med-inspired breakfast can be sweet or savory, authentic to the cuisine of your favorite Mediterranean country, or traditional American fare with a fun twist. If you’re an oatmeal lover, add some sliced fruit, nuts and a dollop of Greek yogurt, and you’ve got a Med-approved breakfast. If you’re short on time, top a slice of whole-grain toast with avocado, tomato or spinach and call it done (and amazing!).

The combinations are endless, which gives the Med breakfast wonderful staying power. Whether your breakfast style is on the fly or leisurely, adventuresome or routine, the Med diet kicks off the day with good health and good eats.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)

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