Simple Ways to Bring Mediterranean-Style Eating to Your Table with Almonds

For the first International Day of the Mediterranean Diet on November 16, discover dietitian-inspired tips for adding flavor, texture and plant-based nutrition to everyday meals.

MODESTO, Calif., Nov. 12, 2026 /PRNewswire/ -- Mediterranean-style eating does not have to mean elaborate recipes or a complete change to your routine. In celebration of the first International Day of the Mediterranean Diet on November 16, established by the United Nations General Assembly, the Almond Board of California (ABC) is sharing easy ways to put the diet into practice, starting with a versatile ingredient already at home in many kitchens: almonds.

The Mediterranean diet emphasizes vegetables, fruits, whole grains, legumes, nuts, seeds and olive oil, alongside fish and moderate amounts of dairy, eggs and poultry. Almonds fit naturally into this flexible approach, supplying 13 grams unsaturated fats and 6 grams of plant protein, with only 1 gram of saturated fat, per ounce of almonds, while bringing crunch and flavor to meals throughout the day.

Dietitian-Inspired Tips to Make Mediterranean-Style Eating Easier

Registered dietitian-nutritionist Lauren Manaker, MS, RDN, LDN, CLEC recommends focusing on small, repeatable additions rather than complicated meal plans. These ideas show how whole, sliced, slivered and ground almonds, as well as almond butter, can be used in familiar foods:

• Give everyday bowls a boost. Sprinkle sliced or chopped almonds over leafy salads, bean salads, yogurt or whole-grain bowls for extra texture and plant-based nutrition.
• Make sauces work harder. Blend almond butter into hummus, a savory dressing or baba ganoush for a creamy twist; or use chopped almonds as a topping for a vegetable-forward pasta.
• Add crunch to vegetables and mains. Finish roasted vegetables, fish or chicken with toasted slivered almonds and herbs for an easy Mediterranean-inspired meal.
• Bake with a different almond form. Incorporate almond flour into suitable muffin, cake or other baking recipes, or use ground almonds in a crumb topping.

"The Mediterranean diet is one of the most well researched ways of eating, but what makes it particularly appealing is its flexibility and emphasis on ingredients people can realistically enjoy and stock their kitchen every day – such as almonds," says registered dietitian-nutritionist Lauren Manaker, MS, RDN, LDN, CLEC. "Almonds are incredibly versatile in cooking. From adding crunch and roasting with vegetables to incorporating them into grain bowls, sauces and savory dishes, almonds make it easier to embrace Mediterranean-style eating without overcomplicating mealtime."

The Science Behind Adding Almonds

Beyond their versatility in the kitchen, almonds also offer potential heart health benefits. Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. One serving of almonds (28 grams) has 13 grams of unsaturated fat and only 1 gram of saturated fat.

A 2025 expert panel reviewing almond research concluded that daily almond consumption can help reduce LDL ("bad") cholesterol without promoting weight gain. The review also reported that consuming at least 50 grams (about 1.8 ounces) per day may support modest weight loss in some people.¹ These findings offer almond-specific evidence alongside the broader research supporting Mediterranean-style dietary patterns.

In Spain's landmark PREDIMED (Prevención con Dieta Mediterránea) clinical trial involving 7,447 adults at high cardiovascular risk, participants who followed a Mediterranean diet supplemented with extra-virgin olive oil or mixed nuts (including almonds)  experienced a lower risk of heart attack, stroke or death from cardiovascular causes, compared with  participants   who followed a reduced-fat diet.^{2 3} Because the study was conducted in older adults at high cardiovascular risk in Spain, the findings may not fully reflect outcomes in the broader U.S. population.

A Natural California Connection

Almonds require a distinct Mediterranean climate characterized by mild winters and dry, warm summers to thrive. California is home to one of the world's five Mediterranean-climate regions, and California's Central Valley produces roughly 80 percent of the global almond supply. California grows an abundance of fresh fruits, vegetables and nuts, and produces olive oil—many of the foods at the heart of Mediterranean-style eating.

For more information about California almonds, nutrition research and recipe inspiration, visit www.Almonds.com.

About the Almond Board of California

The Almond Board of California promotes natural, wholesome and quality almonds through leadership in strategic market development, innovative research, and accelerated adoption of industry best practices on behalf of the more than 7,600 almond farmers and processors in California, most of whom are multi-generational family operations. Established in 1950 and based in Modesto, California, the Almond Board of California is a non-profit organization that administers a grower-enacted Federal Marketing Order under the supervision of the United States Department of Agriculture.

Scientific References

1. Paula R Trumbo, Jamy Ard, France Bellisle, Adam Drewnowski, Jack A Gilbert, Ronald Kleinman, Anoop Misra,John Sievenpiper, Maha Tahiri, Karol E Watson, James Hill, Perspective: Current Scientific Evidence and Research Strategies in the Role of Almonds in Cardiometabolic Health, Current Developments in Nutrition, Volume 9, Issue 1, 2025,104516, https://doi.org/10.1016/j.cdnut.2024.104516.
   
   
2. Babio N, Toledo E, Estruch R, et al. Mediterranean diets and metabolic syndrome status in the PREDIMED randomized trial. CMAJ. 2014;186(17):E649–E657. doi:10.1503/cmaj.140764.
   
   
3. Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018;378:e34.
   
   
4. United Nations General Assembly. International Day of the Mediterranean Diet. Resolution A/RES/80/174 (2025).
   
   
5. Almond Board of California. Global Experts Agree: Almonds Provide Benefits for Cardiometabolic Health and Aid Weight Management. April 15, 2025. https://www.almonds.org/about-us/press-room/global-experts-agree-almonds-provide-benefits-cardiometabolic-health

SOURCE Almond Board of California