June 09, 2022

The Meditteranean Diet Food List

By Ashwani Kumar

Vegetables

Broccoli, kale, Spinach, Tomatoes, Onions, Carrots, Brussels sprouts, Cucumbers, Potatoes, Sweet potatoes, Turnips, Cauliflower, Eggplant, Zucchini, Squash, Shallots

Fruits

Apples, Oranges, Pears, Banana, Grapes, Dates, Figs, Melons, Strawberries, Peaches, Limes, Grapefruit, Cantaloupe, Apricots, Blueberries, Raspberries, Pomegranate, Cherries, Avocados.

Nuts & Seeds

Almonds, Walnuts, Hazelnuts, Cashews, Pumpkin seeds, Macadamia nuts, Sunflower seeds, Sesame seeds

Legumes

Beans, Peas, Lentils, Pulses, Peanuts, Chickpeas, Cannellini, Kidney beans, Fava beans, Lupines, Bitter vetch

Whole Grain

Oats, Rye, Barley, Corn, Buckwheat, Whole wheat bread, Pasta, Farro, Quinoa, Couscous, Corn, Bulgur, Buckwheat,  Brown rice

Mediterranean Diet- The Detailed Guide  for Beginner

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Salmon, Tuna, Trout, Sardines, Mackerel, Shrimp, Clams, Crab, Oysters, Herring, Cod, Sea bass, Mussels, and Clams.

Seafood

Extra virgin olive oil (use it to sauté veggies and fish or sprinkle on pasta or salad), Olives, Avocados, Avocado oil (use for salad dressing, or sprinkle over a bowl of soup)

Healthy Fats

Plain ricotta, Brie, goat and cottage cheese, Low-fat or fat-free milk, Greek yogurt. Avoid Ice cream, Sweetened yogurt, and Processed cheese.

Dairy

Chicken, Turkey, Duck, Cornish game hens. Avoid processed meat, Beef, Pork, or Lamb, and cured meats (bacon, sausage, and salami)

Poultry

Coffee, tea, water, and red wine in moderation (not more than 2 glasses), avoid sweetened beverages like soda, fruit juice, and sweetened coffee

Drinks

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