The Mediterranean diet is known for being really good for your health. It's not only about choosing nutritious foods but also about enjoying them. This way of eating includes lots of tasty and healthy options like fruits, veggies, whole grains, beans, seafood, and olive oil. We’ve put together a list of over 100 popular foods from the Mediterranean diet. If you want to add more healthy choices to your meals, this list is a great place to start.
Jump to:
- What is Mediterranean Diet
- Benefits of Mediterranean Diet
- Cheese and Fermented Dairy
- List Of Seafood For Mediterranean Diet
- List Of Vegetables For Mediterranean Diet
- Nuts and Seeds
- Beans and Legumes
- Fruits
- Whole Grains, Rice and Pasta
- Meat
- Herbs and Spices
- Healthy Fats, Oils and Vinegars
- Greens
- Drinks
- ❓Commonly Asked Questions
- 🍛More Recipes!
- 💬 Comments
What is Mediterranean Diet
The Mediterranean diet is inspired by the everyday foods that people in countries like France, Spain, Greece, and Italy have enjoyed for generations. It's been found that people living in these Mediterranean regions are generally healthier and have a lower risk of many long-term health issues compared to those who stick to a typical American diet.
Benefits of Mediterranean Diet
The Mediterranean Diet has many benefits, including:
- Helping you achieve and maintain a healthy body weight.
- Reducing the likelihood of cardiovascular issues, such as heart attacks and strokes.
- Enhancing your chances of living a longer life.
- Maintaining healthy levels of blood sugar, blood pressure, and cholesterol.
- Promoting a balanced gut microbiome in your digestive system.
- Slowing down age-related cognitive decline.
Cheese and Fermented Dairy
Cheese and fermented dairy are a big part of the Mediterranean diet. They provide lots of protein, calcium, and other good stuff your body needs. However, since cheese is also high in fat, it’s best to enjoy it in small amounts.
- Feta Cheese
- Manchego Cheese
- Parmesan
- Mozzarella
- Ricotta
- Yogurt
List Of Seafood For Mediterranean Diet
- Mussels and Clams
- Tuna
- Shrimps and Prawns
- Sardines
- Anchovies
- Squid
- Cod
- Hake
- Sea Bass
- Salmon
- Halibut
List Of Vegetables For Mediterranean Diet
Here is the list arranged in a random order:
- Kale
- Cucumber
- Brussels sprouts
- Arugula
- Carrots
- Radishes
- Lettuce
- Broccoli
- Bell peppers
- Butternut squash
- Potatoes
- Beets
- Eggplant
- Zucchini
- Celery
- Artichokes
- Cabbage
Nuts and Seeds
- Walnuts
- Pumpkin Seeds
- Almonds
- Pine Nuts
- Sunflower Seeds
- Chestnuts
Beans and Legumes
- Black Beans
- Chickpeas
- Broad Beans
- Black Eyed Beans
- Kidney Beans
- White Beans
- Green Beans
- Lentils
Fruits
Here is the list arranged in a random order:
- Nectarines
- Dates
- Pomegranate
- Strawberries
- Apples
- Grapes
- Avocados
- Apricots
- Clementine
- Oranges
- Cherries
- Peaches
- Bananas
- Tomatoes
- Figs
- Pears
- Melon
- Watermelon
Whole Grains, Rice and Pasta
You should choose whole grains over things like white bread or processed grains. They taste even better when you use extra virgin olive oil.
This oil is a key part of the Mediterranean way of eating, and it’s used for everything—whether you’re adding it to a salad, cooking up something on the stove, baking, or even frying. When you're picking out food, steer clear of anything labeled as "diet," "lite," "low-calorie," or "low-fat."
- Quinoa
- Orzo, if you don't like Orzo here are some substitutes.
- Barley
- Pasta
- Rice
- Bulgur Wheat
- Whole Wheat
Meat
While you don't have to eat meat every day, it still plays a role in the Mediterranean diet food list. When you do include meat in your meals, try to pick lean options like beef, pork, or lamb that come from grass-fed animals. These choices are richer in omega-3 fatty acids and antioxidants compared to meat from grain-fed animals, making them a healthier option.
- Grass Fed Chicken
- Organic Eggs
- Grass Fed Pork
Herbs and Spices
- Dill
- Rosemary
- Cumin
- Paprika
- Sage
- Mint
- Red Pepper Flakes
- Cloves
- Ginger
- Thyme
- Bay Leaves
- Basil
- Oregano
- Turmeric
- Parsley
- Saffron
- Pepper
Healthy Fats, Oils and Vinegars
First things first, pick up some good-quality extra virgin olive oil because most Mediterranean recipes kick off with this staple. Make sure it's really extra virgin and was made from the first pressing of olives.
To check if it's top-notch, take a teaspoon of the oil and sip it. Wait a few seconds, and if you feel a bit of a peppery burn in the back of your throat, that's a sign it's high quality.
This peppery sensation means the oil is fresh and has strong anti-inflammatory properties. Only the best extra virgin olive oils will give you this distinctive kick.
- Balsamic Vinegar
- Sherry Vinegar
- Wine Vinegar
- Olives
- Extra virgin olive oil
Greens
Greens are packed with vitamins, minerals, and antioxidants. They’re also very versatile and can be used in a variety of recipes.
- Kale
- Arugula
- Turnip Greens
- Collard Greens
- Spinach
- Beet Greens
- Broccoli
- Lettuce
- Watercress
- Radicchio
- Chard
Drinks
People in the Mediterranean enjoy coffee throughout the day, often using it as an excuse to catch up with friends. It’s not uncommon for a coffee break to stretch on for hours. Even late into the evening, well past 9 p.m., they’ll still be sipping on caffeinated coffee, and decaf is hardly ever on the menu. Since they tend to stay out socializing until the early hours of the morning, having coffee late at night is completely normal for them.
Wine is also a big part of daily life, typically enjoyed with both lunch and dinner. Red wine is especially popular because of its health benefits, though white wine is also commonly enjoyed.
Everyday life also includes sipping on local aperitifs like raki, ouzo, or tsipouro, which vary depending on the country. These strong drinks are often paired with dessert, and many in the Mediterranean believe they aid digestion.
- Water
- Coffee
- Wine
- Tea
- Fresh Juice
Here is a list of my Mediterranean Diet Recipes to help you get started.
❓Commonly Asked Questions
The Mediterranean Diet pyramid is a simple guide showing what foods to eat and how often. It suggests eating mostly vegetables, fruits, whole grains, and extra virgin olive oil while eating less red meat and sweets.
Yes, you can make the Mediterranean Diet vegetarian by cutting out meat and fish. Instead, get protein from plant-based sources like nuts and beans. A dietitian can help you make the change.
Regular olive oil is better than oils high in saturated fats, like palm oil. However, extra virgin olive oil (EVOO) is best because it has more healthy fats. Not all olive oils are the same, and EVOO is recommended for its health benefits.
To get the best results from the Mediterranean Diet, try to exercise regularly, avoid smoking or using tobacco. Cook and eat meals with family and friends. Cook at home more than eating out.
🍛More Recipes!
Here are more of my favorite recipes!
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