It seems lately everyone is talking about the Mediterranean Diet. Let's look at some popular food choices to create a delicious & healthy recipe!
This is a popular diet followed by many, inspired by the eating habits of those around the Mediterranean Sea, focuses on whole foods like fruits, veggies, whole grains, nuts, seeds, fish, with moderation in poultry, eggs, and dairy. It promotes healthy fats, particularly olive oil, while limiting red meat and prioritizing fresh and seasonal ingredients.
The Mediterranean diet has numerous health benefits and many of the whole foods that are in the Mediterranean diet are also great inflammation fighters that can help prevent chronic diseases, improve gut health & boost energy.
We have put together a list of some common foods in the Mediterranean Diet to incorporate healthy, nutritious foods into your diet.
Healthy Fats, Oils and Vinegars
Extra virgin olive oil, olives, Balsamic Vinegar & Red Wine Vinegar.
Vegetables
Onions, Garlic, Artichokes, Zucchini, Eggplant, Squash, Corn, Cucumbers, Broccoli, Cauliflower, Mushrooms, Beets, Fennel, Cabbage, Leeks, Celery, Carrots
Nuts & Seeds
Pine Nuts, Walnuts, Chestnuts, Pumpkin Seeds, Sunflower Seeds
Herbs & Spices
This is where the magic happens! Herbs and spices add boosted flavor without adding calories! Parsley, Oregano, Basil, Dill, Thyme, Sage, Rosemary, Mint, Bay Leaves, Turmeric, Cinnamon, Cumin & Paprika
Beans
Lentils, Split Peas, Chickpeas, Green Beans, Black Beans, Kidney Beans
Cheese
Should be eaten in moderation because of high fat content, but a good source of protein. Feta Cheese, Mozzarella, Parmesan & Ricotta
Greens
Spinach, Arugula, Kale, Collard Greens, Beet Greens, Turnip Greens & Lettuce.
Whole Grains, Rice & Pasta
Whole Wheat, Bulgar Wheat, Quinoa, Orzo, Barley
Meat
Although you don’t need meat every day, it is still part of the Mediterranean diet food list. When choosing meat, make sure to choose lean cuts of grass-fed beef, pork, or lamb. Grass fed meat is higher in healthy omega -3 fatty acids and antioxidants than grain- fed meat.
Fish
Salmon, Halibut, Cod, Shrimp & Tuna
Fruits
Grapes, Tomatoes, Lemons, Oranges, Apricots, Apples, Pears, Pomegranate, Cherries, Avocado, Honeydew, Peaches, Strawberries, Kiwi & Watermelon
Drinks
Water, Coffee, Tea, Fresh Juice
The Mediterranean Diet is one of the diets we discuss with our clients. If you have any questions about finding the right diet for you, we are here to help!
Have fun with your food!
*Whether raw, sauteed, baked…. healthy fat is used for all cooking purposes in the Mediterranean diet, so when shopping for these foods, avoid any lite, low calorie and low-fat products.