Key Components of the Mediterranean Diet
- An abundance of food from plant sources: fruits, vegetables, healthy grains, legumes, potatoes, beans, nuts, seeds, and herbs and spices eaten at every meal.
- Olive oil as the main source of fat, replacing butter and margarine. Also eaten at every meal. 25 to 35 percent of calories come from healthy fat.
- Eat a variety of foods, minimally processed and seasonally fresh and locally grown foods.
- Low to moderate amounts of cheese and yogurt, eaten daily.
- Consuming up to 7 eggs per week.
- Fish and poultry consumed twice a week, fish favored over poultry.
- Red meat eaten only a few times a month, 12 to 16 oz. total.
- Moderate consumption of red wine, normally with meals; one to two glasses for men and one glass for women.
- Regular physical activity.
Foods and Flavors of the Mediterranean diet
VEGETABLES & TUBERS
- Artichokes
- Arugula
- Beets
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Celery
- Celeriac
- Chicory
- Collard cucumber
- Dandelion greens
- Eggplant
- Funnel
- Kale
- Leeks
- Lemons
- Lettuce
- Mache
- Mushrooms
- Mustard greens
- Nettles
- Okra
- Onions (red, sweet, white)
- Peas
- Peppers
- Potatoes
- Pumpkin
- Purslane
- Radishes
- Rutabega
- Scallions
- Shallots
- Spinach
- Sweet potatoes
- Turnips
- Zucchini
FRUITS
- Avocados
- Apples
- Apricots
- Cherries
- Clementines
- Dates
- Figs
- Grapefruit
- Grapes
- Oranges
- Melons
- Nectarines
- Olives
- Peaches
- Pears
- Pomegranates
- Strawberries
- Tangerines
- Tomatoes
GRAINS
- Breads
- Barley
- Buckwheat
- Bulgur
- Couscous
- Durum
- Farro
- Millet
- Oats
- Polenta
- Rice
- Wheatberries
FISH & SEAFOOD
- Abalone
- Cockles
- Clams
- Crab
- Eel
- Flounder
- Lobster
- Mackerel
- Mussels
- Octopus
- Oysters
- Salmon
- Sardines
- Sea bass
- Shrimp
- Squid
- Tilapia
- Tuna
- Whelk
- Yellowtail
POULTRY
- Chicken
- Duck
- Guinea
- Fowl
EGGS
- Chicken
- Quail
- Duck
CHEESE
- Brie
- Chevre
- Corvo
- Feta
- Haloumi
- Manchego
- Parmigiano-reggiano
- Pecorino
- Ricotta
YOGURT
- Greek
NUTS, SEEDS, & LEGUMES
- Almonds
- Cannellini beans
- Cashews
- Chickpeas
- Fava beans
- Green beans
- Hazelnuts
- Kidney beans
- Lentils
- Pine nuts
- Pistachios
- Sesame seeds
- Split peas
- Walnuts
HERBS & SPICES
- Anise
- Basil
- Bay leaf
- Chiles
- Clove
- Cumin
- Fennel
- Garlic
- Lavender
- Marjoram
- Mint
- Oregano
- Parsley
- Pepper
- Pul biber
- Rosemary
- Sage
- Savory
- Sumac
- Tarragon
- Thyme
- Zatar
MEATS
- Beef
- Goat
- Lamb
- Mutton
- Pork
SWEETS
- Baklava
- Biscotti
- Creme caramel
- Chocolate
- Gelato
- Fruit tarts
- Kunefe
- Lokum
- Mousse au chocolat
- Sorbet
- Tiramisu
WINE
- Red (in moderation)
WATER
- Drink plenty