Basics of the Mediterranean Diet
Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood, and extra virgin olive oil.
Eat in moderation: Poultry, eggs, cheese, and yogurt.
Eat rarely: Red meat.
Avoid: Sugary drinks, added sugar, processed meats, refined grains, refined oils, and other highly processed foods.
Avoid These Unhealthy Foods
You should avoid these unhealthy foods and ingredients:
- Added Sugar: Soda, candy, ice cream, table sugar, etc.
- Refined Grains: White bread, refined wheat pasta, etc.
- Trans Fats: Found in margarine and various processed foods.
- Refined Oils: Soybean oil, canola oil, cottonseed oil, etc.
- Processed Meats: Processed sausages, hot dogs, etc.
- Highly Processed Foods: Anything labeled as "low-fat" or "diet" or resembling factory-made products.
Foods to Eat
What exactly qualifies as Mediterranean diet food is somewhat debated, partly due to variations between different countries.
Most studies focus on diets rich in healthy plant-based foods with relatively low animal-based food consumption.
However, it is recommended to eat fish and seafood at least twice a week.
The Mediterranean lifestyle also includes regular physical activity, sharing meals with others, and enjoying life.
Your diet should be based on these healthy, unprocessed Mediterranean foods:
- Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
- Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
- Nuts and Seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
- Legumes: Beans, peas, lentils, peanuts, chickpeas, etc.
- Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
- Whole Grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole wheat bread, and pasta.
- Fish and Seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
- Poultry: Chicken, duck, turkey, etc.
- Eggs: Chicken, quail, and duck eggs.
- Dairy: Cheese, yogurt, Greek yogurt, etc.
- Herbs and Spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
- Healthy Fats: Extra virgin olive oil, olives, avocados, and avocado oil.
Other Recommended Foods:
- Vegetables: Carrots, onions, broccoli, spinach, kale, garlic, etc.
- Fruits: Apples, bananas, oranges, grapes, etc.
- Berries: Strawberries, blueberries, etc.
- Frozen Vegetables: Choose healthy vegetable mixes.
- Grains: Whole wheat bread, whole wheat pasta, etc.
- Legumes: Lentils, beans, chickpeas, etc.
- Nuts: Almonds, walnuts, cashews, etc.
- Seeds: Sunflower seeds, pumpkin seeds, etc.
- Seasonings: Sea salt, pepper, turmeric, cinnamon, etc.
- Fish: Salmon, sardines, mackerel, trout.
- Shrimp and Shellfish: Oysters, clams, mussels.
- Potatoes and Sweet Potatoes.
- Cheese.
- Greek Yogurt.
- Chicken.
- Pasture-raised eggs or omega-3 enriched eggs.
- Olives.
- Extra Virgin Olive Oil.