Mediterranean Diet

A Mediterranean Diet generally includes a healthy mix of fresh, frozen, dried, and canned fruits and vegetables along with plenty of fish and seafood. It is usually low in animal products and meats.

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Recipes

Find healthy and delicious meals to try on your Mediterranean journey

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Ingredients

A typical Mediterranean diet shopping list to get you started.

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Foods

Basis

Base your diet on these foods.

Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
Nuts & Seeds: 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 breads and pastas
Fish & Seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
Poultry: chicken, duck, turkey
Eggs: chicken, quail, and duck eggs
Dairy: cheese, yogurt, milk
Herbs & Spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
Healthy Fats: extra virgin olive oil, olives, avocados, and avocado oil

Beverages

Drinks to include

Water
Coffee & Tea (with limited sugar or cream)
Red Wine in moderation
Fresh Fruit Juices

Limit

Try to avoid these foods

Added Sugar: foods like soda, 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
Processed Meat: sausage, hot dogs, deli meats, beef jerky
Highly Processed Foods: fast food, convenience meals, microwave meals
Beer & Liquor
Beverages high in added sugar