Diet-SpecificDecember 3, 2025 • 5 min read
Mediterranean Diet and Calorie Counting
The Mediterranean diet is consistently rated the healthiest diet. But can you lose weight on it? Absolutely — if you track. Here's how.
Mediterranean Diet Basics
Emphasize:
- ✓ Vegetables, fruits, whole grains
- ✓ Olive oil as primary fat
- ✓ Fish and seafood
- ✓ Legumes, nuts, seeds
- ✓ Moderate wine (optional)
Limit:
- ✗ Red meat
- ✗ Processed foods
- ✗ Added sugars
- ✗ Refined grains
The Calorie Challenge
Mediterranean foods are healthy but can be calorie-dense:
- • Olive oil: 120 calories per tablespoon
- • Nuts: 160-200 calories per ounce
- • Cheese: 100-120 calories per ounce
- • Wine: 120-150 calories per glass
Healthy ≠ unlimited. You can absolutely gain weight eating "healthy" foods.
Tips for Mediterranean + Calorie Tracking
✓Measure olive oil — don't free-pour, use tablespoons
✓Portion nuts — 1 oz is about a small handful
✓Fill half your plate with vegetables — low-calorie volume
✓Account for wine — 1-2 glasses max, track them
✓Prioritize fish — leaner than red meat, omega-3s
Track Mediterranean Meals
Pandish's AI scanning works great for Mediterranean dishes.