Elena Paravantes has been following the Mediterranean diet since she was a child in Greece.
She recommended starting the day with a light but savory breakfast to keep you going until lunch.
Paravantes shared her five favorite Mediterranean breakfasts.
Elena Paravantes grew up eating the Mediterranean diet in Greece, and is now a registered dietitian nutritionist specializing in it. She previously told Insider the top nine mistakes people make when following the diet, and also shared her favorite breakfasts.
The Mediterranean diet has been named the healthiest way to eat by the U.S. News & World Report six years in a row, with research suggesting it has benefits including improving heart health, the body's ability to manage blood sugar levels, promoting brain health and longevity, and potentially delaying the onset of Parkinson's disease.
Focusing on healthier food choices rather than restricting calories, the diet features lots of vegetables, legumes, and olive oil, and minimal amounts of processed foods and red meat.
Generally on the Mediterranean diet, breakfasts are savory and not a huge meal, according to Paravantes. She recommended savory breakfasts, because they won't cause blood sugar spikes — which can cause energy crashes — like sugary breakfasts.
Here are Paravantes' favorite breakfasts — you can find the full recipes on her website.
Pan con tomate
Pan con tomate, which translates to bread with tomato, is a classic Spanish dish that can be eaten at any meal and even as part of tapas. It's easy to make: you just grate tomato and put it on top of some wholegrain bread. You can also add garlic, olive oil, and onion for flavor and to maximize nutrients.
Paravantes said: "the good fats and vegetables will help you reduce your sugar intake, plus it will keep you full and your blood sugar levels balanced."
Vegetables contain fiber, which moves slowly through your digestive system and keeps you feeling fuller for longer.
Baked eggs with spinach and feta
This breakfast consists of spinach, feta, and egg, baked with olive oil and seasoning. Paravantes said this is a great breakfast for long and busy days because it provides three servings of vegetables in one meal, and is filling because of the protein in the eggs and feta.
It's also a great source of fiber, iron, and vitamin C, because it contains a healthy portion of spinach, which the fat from the olive oil helps the body absorb nutrients from, she said.
Tahini and feta toast
"This quick and easy breakfast is filling and delicious," said Paravantes. To make this breakfast, spread tahini, which is basically sesame seed butter, on toast and top with pine nuts and a bit of feta.
She recommended using whole grain bread, which contains lots of fiber and is linked to a lower risk of heart disease. All together, this toast is rich in protein, good fats, and fiber.
Greek yogurt with honey, walnuts, and dried fruit
If you can't resist the urge for a sweet breakfast, Paravantes recommended the classic Mediterranean breakfast of Greek yogurt topped with fruit and nuts.
Greek yogurt is healthier than other types of yogurt, because it contains more protein, vitamins, and minerals. And adding fruit will help you reach your five a day, while walnuts are rich in omega-3, which promotes heart health.
Bulgar wheat oatmeal
Oatmeal is also a classic Mediterranean breakfast, but if you want to change it up, Paravantes said to try bulgur wheat or barley, which are great sources of fiber, so will help keep you feeling full until lunch.
She recommended adding raisins and almonds, with a drizzle of honey over the top.
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