Mediterranean diet food list

Foods in the Mediterranean diet list are mostly plant-based eating plan with fish

Table of Contents

What is the Mediterranean diet?

The Mediterranean diet has a longstanding reputation as one of the healthiest eating routines around. It’s also considered one of the Dieters’ most popular plans because it is flexible, rich in flavorful foods, and saturated in health benefits. The Mediterranean diet has been linked to increased weight loss, decreased inflammation, and a lower risk of chronic illness. Let’s look at the Mediterranean diet food list, including its advantages, possible pitfalls, foods to eat, and avoid.

The Mediterranean diet is an eating style based on the conventional diets of Mediterranean countries such as Spain, France, Italy, and Greece. Researchers found that people in these countries had reduced rates of chronic illness, compared with those in the USA and Northern Europe, and they attributed this to their dietary pattern. Unlike other popular diets, the Mediterranean diet concentrates on including certain foods and food groups instead of tracking macronutrients or counting calories. Some of the Mediterranean diet’s main elements are healthy fats, fruits, veggies, nuts, seeds, legumes, and whole grains are. On the other hand, less healthy ingredients such as red meat, sweets, and processed foods are limited.

See: Gestational Diabetes Diet Plan for Vegetarians

Mediterranean diet food list

Essential Mediterranean Diet Foods You Need

When you’re trying to follow the Mediterranean diet, you will rely heavily on these foods. While this is not a calorie-counting Program, we have included nutrition stats for your reference:

Extra Virgin Olive Oil

Olive oil is the defacto cooking oil in the Mediterranean diet.  They will use extra virgin olive oil in everything from salad dressings, to roasting or sauté veggies, to tossing with pasta, to marinating fish and meats. Swapping foods high in saturated fats (such as butter) with plant resources high in monounsaturated fatty acids, such as olive oil, may help lower the risk of heart disease by 19 percent, according to an article published in March 2018 from the Journal of Clinical Nutrition.

– Seafood

The Mediterranean Sea is a great source of tasty and healthy fish for its coastal neighbors. The Mediterranean diet includes at least two fish servings weekly, which comes from an assortment of sources, such as small fish, like sardines. Regularly eating fish is connected with many advantages, such as a 40% lower risk of heart disease, in addition to a lower risk of depression. Fatty fish is a significant source of omega-3 fatty acids. For great heart health, the American Heart Association recommends eating at least two fish meals each week, particularly fatty fish such as salmon.

– Leafy Green Vegetables

Benefits Leafy greens, such as arugula, are consumed in abundance under this eating strategy. Mediterranean-like diets that have regular (more than six times per week) consumption of leafy greens are shown to lower the risk of Alzheimer’s disease, according to a study published in September 2015 from the journal Alzheimer’s and Dementia. The Mediterranean diet is based heavily on vegetables, especially leafy vegetables. Green leafy veggies are essentially any vegetable that has leaves you can eat, such as spinach, kale, collard, and arugula. However, they also encompass the whole lettuce family and many different herbs, like parsley.

Research has shown that leafy green vegetables are good for our bodies and our brains. In reality, one study found that individuals who ate only a couple of servings of leafy greens daily had the cognitive intelligence of a person 11 years younger than those who ate none. Leafy greens also add color, texture, and flavor to your foods.

– Tomatoes

They pack lycopene, a potent antioxidant that’s associated with a reduced risk of several cancers. Other nutrients in tomatoes can lower the chance of blood clots, thereby helping against heart disease.

– Pomegranate

This red fruit packs powerful antioxidants that act as an antioxidant and anti-fungal. It has also been suggested that pomegranates might have anti-cancer properties, according to a paper published in March 2014 from Advanced Biomedical Research.


Whole grains such as farro are a staple of the diet. This grain supplies a leading source of satiating protein and fiber. Eating whole grains is related to a reduced risk of many diseases, such as stroke, type 2 diabetes, cardiovascular disease, and colorectal cancer.

– Nuts & Seeds

Nut trees are abundant across the Mediterranean, and therefore, nuts have played a significant part in shaping the cuisine. Nuts are eaten daily or almost daily in the Mediterranean diet, just as snacks or mixed with various foods. Nuts are associated with longevity and also linked with reduced risks of cardiovascular disease and cancer.

Walnuts are full of polyunsaturated fats, and can positively affect your gut microbiome. According to a study published in May 2018 from the Journal of Nutrition, this fact helps improve digestive health and lower LDL cholesterol.

– Greek Yogurt

Dairy is consumed in limited quantities, but these foods function to supply an exceptional calcium source. Choosing low- or nonfat versions decreases the amount of saturated fat you are consuming.

– Legumes 

Legumes (pulses like lentils, peas, beans, chickpeas) are a reliable and inexpensive supply of protein in the conventional Mediterranean diet. This benefit is crucial, given that meat wasn’t eaten infrequently. Pulses and legumes are satisfying, nutrition-dense foods that are high in proteins and dietary fiber. They’re connected with a lower risk of type 2 diabetes, and it may be as filling as meat-based foods. Chickpeas are the primary ingredient in hummus and are a fantastic source of fiber, which carries digestive health and weight loss benefits, in addition to iron, zinc, folate, and magnesium. A study published in April 2018 in the Journal of Nutrition indicated that supplementing one-half your dose of a high-glycemic starch (such as rice) with lentils helps lower blood sugar by 20 percent.

See: Get protein in your foods

Is there a right way to follow the Mediterranean diet?

The Mediterranean diet emphasizes nutrient-rich, whole food ingredients such as fruits, vegetables,  whole grains, and healthy fats. Though it focuses primarily on plant foods, it may also be enjoyed in moderation in other Ingredients such as poultry, seafood, eggs, and dairy.  These should be avoided, such as processed foods, added sugars, refined grains, and sugar-sweetened beverages.

Besides making changes to your diet, engaging in routine physical activity is another Mediterranean diet vital part. Physical activities that you can add to your routine include walking, running, or swimming.

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Mediterranean diet health benefits

Several health benefits have been associated with the Mediterranean diet.

Improves heart health

Numerous studies have found that the Mediterranean Diet could improve heart health. In 1 study, following a Mediterranean diet supplemented With nuts or olive oil for three weeks resulted in significant improvements in cholesterol and systolic blood pressure levels, both of which are risk factors for heart disease.

Fights Type 2 diabetes 

The Mediterranean diet could help fight against type 2 diabetes. A study in 901 individuals with type 2 diabetes revealed that Long-term Adherence to the Mediterranean diet had been linked to reduced blood glucose levels and hemoglobin A1C, a mark of long-term blood glucose control. Additional research suggests that the Mediterranean Diet could help enhance the body’s ability to use insulin, a hormone that regulates blood glucose.

Reduces Inflammation

This is a normal process that helps your Immune system protect against illness and disease is called Acute Inflammation.

On the other hand, chronic inflammation may lead to disease and be involved in cardiovascular disease, cancer, and diabetes. To reduce levels of inflammation, the Mediterranean diet can help, which might help prevent illness.

 Helps weight loss: The Mediterranean diet promotes eating various Nutrient-rich foods and restricts processed foods and added sugars, often high in calories. Pairing the Mediterranean diet with a healthy lifestyle could encourage weight loss. A large study in over 32,000 people revealed that long-term adherence to the Mediterranean diet had been associated with a decreased risk of gaining weight and belly fat within five decades.

See: Healthy Smoothies & Shakes For Weight Loss

Mediterranean diet cons

Although the Mediterranean diet may be tied to several health benefits, there are a couple of downsides to taking into account.

Alcohol: Moderate levels of alcohol are allowed as part of the diet. While most studies show that mild to moderate alcohol intake Could gain health, alcohol might not be acceptable for everybody. For example, those who have a family history of addiction or are pregnant should avoid alcohol.

Adherence: Given that the Mediterranean diet cuts out many processed foods, some individuals might find it hard to follow.

Cost: Some foods encouraged on a diet, Such as fish, may be more expensive than other protein sources, making it hard for those on a limited budget.

See: Healthy Weight Loss Diet Plan for a Day

Weight loss with the Mediterranean diet

Many associate the Mediterranean diet with a lot of pasta and olive oil. That’s a misconception. The traditional Mediterranean diet is mainly plants and olive oil with a few carbohydrates interspersed. It’s a moderate to high-fat diet with a moderate quantity of carbohydrates.

If you would like to drop weight after a Mediterranean diet, try some tips that may work.

– Eat vegetables as the main course cooked in olive oil

– Drink water

– Keep olive oil portions in check

– Eat your main meal early in the day

– Exercise

See: North Indian Diet plan for High Uric acid levels and Gout

Mediterranean diet foods to eat & avoid

The Mediterranean diet foods to eat and avoid:

The Mediterranean diet mostly consists of healthful, whole food ingredients such as fruits, vegetables, whole grains, and wholesome fats. It should be limited to processed foods, added sugars, and processed grains.

– Foods to eat

In the Mediterranean diet, these are some foods that you can enjoy :

Fruits: apples, oranges, strawberries, kiwi, melon, blueberries, pears, peaches, apricots

Vegetables: spinach, arugula, broccoli, cauliflower, onions, zucchini, asparagus, kale, potatoes

Nuts and seeds: almonds, pistachios, walnuts, chia seeds, flax seeds, hazelnuts, macadamia nuts, sunflower seeds

Legumes: chickpeas, lentils, beans, peanuts

Whole grains: quinoa, couscous, millet, oats, brown rice, buckwheat, whole grain pasta, farro

Poultry: chicken, turkey, goose, duck

Seafood: salmon, tuna, trout, mackerel, anchovies, sardines, mussels

Eggs: egg yolks and egg whites

Dairy:  milk, yogurt, cheese

Healthy fats like olive oil, avocados, olives, avocado oil.

Spices and herbs like basil, oregano, rosemary, pepper, thyme, turmeric, garlic, cinnamon, coriander

Beverages: water, coffee, tea, red wine

– Foods that need to be avoided

These are some foods that you should limit or avoid as part of the Mediterranean diet:

Processed meats: bacon, salami, sausage, hot dogs

Processed grains: white bread, crackers, biscuits, white pasta, flour tortillas, white rice

Processed oils: soybean oil, vegetable oil, canola oil, corn oil, safflower oil

Sugar-sweetened drinks: soda, juice, energy drinks, sports drinks

Processed foods: fast food, chips, convenience foods, Microwave popcorn, pretzels

Additional sugar: table sugar, ice cream, candies, cookies, baked goods, ice cream


Fruits, veggies, healthy fats, whole grains, and Processed protein sources can be appreciated as part of the Mediterranean diet. Processed foods, added sugars, and processed grains should be restricted.

See: Keto diet benefits for weight loss, diabetes & PCOS


Based on some countries of their traditional diets of those in such as Spain, France, Italy, and Greece, The Mediterranean diet is a healthy eating pattern. The diet promotes nutritious foods such as fruits, veggies, healthy fats, and whole grains while restricting processed ingredients and added sugar. After a healthy Mediterranean diet can’t just help boost weight loss but also improve heart health, reduce inflammation, and promote better blood glucose control.


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