Everything I order for my family at Dunkin' as a dietitian following the Mediterranean diet
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- As a dietitian, I follow the Mediterranean diet, but that doesn't mean my family never eats out.
- Dunkin' is an easy place to grab breakfast when we're in a rush.
- I try to avoid overly sugary drinks, but I do order the occasional doughnut as a treat.
As a dietitian who tries to follow the Mediterranean diet, I eat a lot of veggies, beans, whole grains, lean proteins, and healthy fats.
However, in a pinch, my family and I sometimes have to lean on fast food, especially when we're traveling.
When I visit Dunkin' with my 9-year-old daughter and my husband, I opt for protein-rich options and try to limit any added sugar and sodium.
Here's what I ordered for everyone on our last Dunkin' run.
Lauren Manaker
It's tempting to go for a flavored coffee at Dunkin', but some of them have more sugar than a doughnut.
For example, a small Dunkin' hot coffee with caramel-swirl flavoring has 26 grams of added sugar, while a vanilla sprinkle doughnut only has 16 grams.
Instead, I skip the added sweeteners. Since some dairy is permitted on the Mediterranean diet, a classic latte made with 2% milk gives me the caffeine boost I need without a sugar rush.
Plus, dairy milk adds some protein and nutrients (like calcium).
Lauren Manaker
Although they're processed — aka not very Mediterranean-diet friendly — I love Dunkin's omelet bites for a protein-packed breakfast.
Two of the egg white and veggie bites contain a whopping 13 grams of protein, which keeps me full. As a bonus, they help me get a small start on my daily veggie goals.
Lauren Manaker
My husband, who has elevated blood pressure, enjoys an unsweetened green iced tea.
Some research suggests that green tea may help lower blood pressure, particularly in individuals with hypertension. The catechins and other bioactive compounds are associated with helping relax blood vessels, promote healthy blood flow, and reduce the strain on the cardiovascular system.
The iced, unsweetened version at Dunkin' has no sugar, and there's little to it in terms of calories and sodium, so he tends to get a larger size.
Lauren Manaker
Avocado toast is my husband's top food pick at Dunkin', which is convenient for his health needs and our diet.
Avocados are a good source of potassium, a mineral that's also been found to help lower blood pressure. Dunkin's avocado toast contains 371 milligrams of potassium, which is over 10% of the daily recommended intake for men.
Pairing avocado with whole-grain toast provides him with a satisfying on-the-go option that has heart-healthy monounsaturated fats, 6 grams of fiber, and 6 grams of protein.
Lauren Manaker
Although my daughter doesn't follow any kind of strict diet, I often feed her along the principles of the Mediterranean diet since that's how my husband and I eat.
Even though the juice contains quite a bit of natural sugar from the fruit, I'm OK with her drinking a serving of orange juice (which I portion out from the slightly larger Simply Orange bottle sold at my Dunkin').
It provides her with nutrients like vitamin C and antioxidants. Plus, it helps her get closer to her fruit quota for the day.
Lauren Manaker
It's not very Mediterranean-diet friendly, but my daughter likes the egg-and-cheese wake-up wrap at Dunkin'.
The serving is relatively tiny, and there isn't a whole grain or veggie in sight, but I'm happy that the 7 grams of protein help keep her satisfied when we're in a pinch.
Plus, the eggs add some vital nutrients, like choline, which is essential to supporting brain health.
Lauren Manaker
Although the Mediterranean diet doesn't allow for a lot of processed foods or added sugars, an occasional treat isn't going to completely throw us off.
Dunkin' is known for its doughnuts, so we usually let our daughter pick the variety and split one between the three of us.
I think it's OK to sometimes eat food purely for the pleasure it provides. By sharing, we reduce the risk of overindulging without feeling deprived.
