Healthy Mediterranean Snacks

Overview

A Mediterranean diet may contribute to a reduction in risk for certain diseases and increase your intake of important vitamins and minerals. MayoClinic.com reports that a Mediterranean diet may decrease your chances of developing heart disease, cancer, Alzheimer's disease and Parkinson's disease. Adding healthy Mediterranean snacks to your daily diet is one way to begin incorporating the foods that benefit your health the most.

Fresh Fruit with Ricotta Cheese

Fruit is one of the staples of the Mediterranean diet. Fresh or dried fruit is included in all meals when following the Mediterranean diet, Angelo Acquista and Laurie Anne Vandermolen note in their book, "The Mediterranean Prescription," and eating it for snacks is important as well. Any type of fresh fruit is suitable and will supply vitamin C, potassium, fiber and a host of beneficial antioxidants. Slice 2 or 3 of your favorites, such as melon, berries and bananas, and serve with 1 oz. of fresh low-fat ricotta cheese drizzled with honey.

Fresh Vegetables with Bean Dip

Beans and fresh vegetables are two additional staples of the Mediterranean diet and supply fiber, protein, vitamin A and iron. Puree white beans with olive oil and garlic for a healthy bean dip to accompany fresh vegetables. Hummus is a popular Mediterranean food that is often served as part of a healthy meal, but can be eaten as a snack as well. Combine canned chickpeas with garlic, olive oil and tahini and puree until smooth. Serve bean dip with carrots, squash or red bell peppers.

Dried Fruit and Nuts

Both dried fruit and nuts are significant sources of fiber, which may contribute to the benefits of the Mediterranean diet by satisfying your hunger for longer periods of time. Eating filling foods can help you resist the temptation to eat more than what is healthy for you. Combine dried fruit, such as dates, figs, currants, apricots and cherries, with your favorite variety of nuts. Sunflower or pumpkin seeds are additional Mediterranean favorites that can be part of a healthy snack.

Tomato Bruschetta

Whole grain bread and tomatoes are common additions to Mediterranean meals and can also be used to create healthy snacks. The bread supplies several grams of fiber and tomatoes are rich in vitamin C. Brush several slices of whole grain Italian bread with extra-virgin olive oil. Sprinkle with garlic powder and coarse black pepper. Toast in a toaster oven until golden brown. Top with finely chopped tomatoes, coarsely chopped fresh basil and a sprinkle of fresh mozzarella cheese.