The Mediterranean diet is based on traditional foods commonly eaten in countries bordering the Mediterranean Sea, including Spain, Greece, and Italy. Studies suggest that the Mediterranean diet has extensive health benefits including a reduced risk for many chronic conditions.

This diet is rich in healthy plant foods, low in red meat and animal fats and has a strong focus on fish and seafood. The diet has no strict rules and is easily integrated into your lifestyle. It also involves regular physical activity. Eating out is simple too because many restaurant meals are suitable for the Mediterranean diet.

Below are some of the foods to eat as part of the Mediterranean diet

  • Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, brussels sprouts, spinach, cucumbers, potatoes, sweet potatoes, turnips
  • Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
  • Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
  • Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
  • Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
  • Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels at least twice a week.
  • Poultry: chicken, duck, turkey in moderation.
  • Eggs: chicken, quail, and duck eggs
  • Dairy: cheese, yogurt, milk
  • Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
  • Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil
  • Moderate amounts of red wine: around one glass per day.
  • Healthy beverages: water, sparkling water, coffee, and tea no adding lots of added sugar or cream, whole fruits instead of fruit juice
  • Healthy snacks: a handful of nuts, a piece of fruit, baby carrots with hummus, mixed berries, Greek yogurt, cottage cheese with fresh fruit.

And here are foods to limit

  • Sweets: sugar-sweetened beverages, candies, ice cream, table sugar, syrup, and baked goods
  • Refined grains: white bread, pasta, tortillas, chips, crackers
  • Trans fats: found in margarine, fried foods, and other processed foods
  • Red meat: beef, venison, lamb only occasionally.
  • Refined oils: soybean oil, canola oil, cottonseed oil, grapeseed oil
  • Processed meat: processed sausages, hot dogs, deli meats, beef jerky
  • Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars.

 Try these tips for success:

  • Adapt the principles of the Mediterranean diet by building delicious Mediterranean-inspired meals with dishes you love.
  • Incorporate more fruits and vegetables into your meals.
  • Add a side salad or steamed veggie dish to your main meals.
  • Enjoy a fresh piece of fruit for dessert.
  • Remember to stay active with at least 30 minutes of moderate exercise 5 days a week.

And remember, it is important to consult with your health provider before you start on any new diet or exercise plan.

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