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Mediterranean Diet & Food List

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.


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


Lentils, Split Peas, Chickpeas, Green Beans, Black Beans, Kidney Beans


Should be eaten in moderation because of high fat content, but a good source of protein. Feta Cheese, Mozzarella, Parmesan & Ricotta


Spinach, Arugula, Kale, Collard Greens, Beet Greens, Turnip Greens & Lettuce.

Whole Grains, Rice & Pasta

Whole Wheat, Bulgar Wheat, Quinoa, Orzo, Barley


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.


Salmon, Halibut, Cod, Shrimp & Tuna


Grapes, Tomatoes, Lemons, Oranges, Apricots, Apples, Pears, Pomegranate, Cherries, Avocado, Honeydew, Peaches, Strawberries, Kiwi & Watermelon


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.


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