The Mediterranean diet plan continues to be celebrated by nutritionists because it offers tons of health benefits. It’s also easy to follow and not very restrictive. After all, what’s not to like about a diet that lets you drink a little red wine? A nice added bonus: it’s consistently ranked the best diet overall by the U.S. News and World Reports. Plant-based foods are the focus on the Mediterranean diet, which is based on the eating habits of early 1960s Greece and Southern Italy, according to the Cleveland Clinic. The diet emphasizes fruits, vegetables, legumes, fish, nuts and olive oil, and limits sweets, red meat and processed foods. Research shows that the Mediterranean diet helps reduce “bad” cholesterol levels and the risk of cardiovascular disease, including stroke and heart attack. It also helps reduce instances of obesity. Not sure which foods you can eat on the diet? The good news is that, unlike with other diets, the Mediterranean diet has few restrictions. It’s more of a healthy eating lifestyle that allows you to enjoy many of your favorites. Check out this Mediterranean diet food list below to help you plan your meals—and trust us, they’ll be delicious.
Mediterranean Diet Fish and Seafood
Fish, especially varieties rich in omega-3 fatty acids, is a main protein source under the Mediterranean diet—just don’t batter and fry it. The goal is three, 3- to 4-ounce servings per week.
Mediterranean Diet Vegetables
Nearly all vegetables can be enjoyed on the Mediterranean diet, even the starchy ones like potatoes. Eat them raw or cooked. Steamed, roasted or sautéed in olive oil are the healthiest cooking methods. The Cleveland Clinic recommends having at least three servings of a cup of raw or half-cup of cooked vegetables a day.
Mediterranean Diet Fruits
Fruits are another key part of the Mediterranean diet’s plant-based focus, and really none are off limits. Fresh fruit is best, since it’s packed with vitamins, antioxidants and other nutrients. You should aim to eat three servings of a half-cup to a cup each day.
Mediterranean diet nuts and seeds
Nuts and seeds offer heart-healthy fats and are rich in protein, vitamins and minerals. On the Mediterranean diet, aim for three servings a week of seeds and nuts, about three-quarters of a cup, or 2 tablespoons of nut and seed butters. Enjoy nuts and seeds raw, or add them to salads, yogurt or any other dish. Just choose raw, unsalted or dry roasted ones when you can.
Mediterranean Diet Legumes
Beans, peas and lentils are a strong source of plant-based protein, as well as potassium, iron and other nutrients. Eating three half-cup servings a week should be your goal on the Mediterranean diet. Beans, peas and lentils are versatile: add them to soups or salads, make bean burgers or blend into hummus or dip.
Mediterranean Diet Whole Grains
Unlike many fad diets, you can eat carbs on the Mediterranean diet. Just opt for whole, minimally processed grains, including bread, pasta and cereal, along with oats, barley, quinoa and brown rice. Three to six servings a day is a good goal, which can be broken out as a half cup of cooked grains, a slice of bread or ounce of dry cereal, according to the Cleveland Clinic.
Mediterranean Diet Meat
The Mediterranean diet focuses on plant-based protein and fish, but poultry can also be included. Choose skinless white meat most of the time, especially when it’s baked, broiled or grilled. Limit eating beef, pork or lamb.
Mediterranean Diet Cheese and Other Dairy
Cheeses, eggs, milk and other low-fat dairy products are included in the Mediterranean diet. Choose fat-free or 1% milk options, and try not to eat more than three servings a week. Avoid whole milk and cream.
Healthy Fats on the Mediterranean Diet
Extra virgin olive oil is a staple of the Mediterranean diet. Aim for adding 1 tablespoon, but no more than four, to your daily diet. Other plant-based oils, like avocado oil, are also acceptable, but avoid butter and other animal fats.
Other Mediterranean Diet Foods
Find out how you can drink wine and keep your waistline.
Sources
U.S. News and World Reports: “Best Diets Overall"Cleveland Clinic: “Mediterranean Diet”
