130 Best Mediterranean Diet Foods List to Eat Now!
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The Mediterranean Diet maintains its hegemony. For the fifth year in a row, the diet was named the “Best diet overall” by U.S. News, which published its best diet rankings for 2022 on January 4. That’s why we call the Mediterranean diet a King of diets. The Mediterranean Diet has also been named the best diet for diabetes, the best plant-based diet, and the easiest diet to follow. The Mediterranean Diet and the Ornish Diet are tied for first place in the category of the best heart-healthy diet.
The DASH Diet and the Flexitarian Diet are tied for the second-best overall diet.
What is the Mediterranean Diet?
The Mediterranean diet is a way of eating that is traditional in the countries that surround the Mediterranean Sea. But this way of eating has also become popular in other parts of the world, including the United States.
The Mediterranean diet is more of an eating pattern that emphasizes plant-based foods, healthy fats, and moderate amounts of fish, poultry, dairy, and red meat. The diet also includes moderate amounts of wine, especially red wine.
The Mediterranean diet is also called shortly as med diet.
What are the health benefits of the Mediterranean Diet?
The Mediterranean eating routine might offer several types of medical advantages, including weight reduction, heart and cerebrum wellbeing, malignant growth avoidance, and diabetes anticipation and control, age-related memory loss. By following the Mediterranean eating regimen, you could keep that load off while staying away from an ongoing illness.
130 Best Mediterranean Diet List of Foods
130 Best Mediterranean foods list include,
- Mediterranean Diet Vegetables
- Mediterranean Diet Fruits
- Mediterranean Diet Fish and Seafood
- Mediterranean Diet Poultry
- Mediterranean Diet Whole Grains
- Mediterranean Diet Nuts and seeds
- Mediterranean Diet Dairy
- Mediterranean Diet Legumes
- Mediterranean Diet Healthy Fats
- Mediterranean Diet Herbs and Spices
- Mediterranean Diet Special/Optional.
Mediterranean Diet Vegetables
More than 3 servings per day are Suggested.
The mediterranean diet focused on Plant-based foods. If you eat half a cup cooked, you should eat 1 cup raw.
All the vegetables include in Mediterranean Diet, including potatoes.
You can eat them raw or cooked. The healthiest cooking methods are steamed, roasted, or sautéed in olive oil.
- Potatoes
- Tomatoes
- Onion
- Carrots
- Kale
- Bell pepper
- Broccoli
- Cucumbers
- Spinach
- Arugula
- Collard greens
- Swiss chard
- Celery
- Mushrooms
- Cauliflower
- Brussel sprouts
- Green Beans
- Eggplant
- Zucchini
- Squash
- Scallions
- Shallots
- Garlic
- Beets
- Artichokes
- Cabbage
- Fennel
- Leeks
- Asparagus
- Potatoes
- Sweet potatoes
- Turnips
- Yams
Mediterranean Diet Fruits
Fruits are 3 servings per day.
The best fruit is fresh fruit, which is high in vitamins, antioxidants, and other nutrients.
34. Apples
35. Pears
36. Bananas
37. Oranges
38. Lemons
39. Strawberries
40. Limes
41. Grapefruit
42. Avocados
43. Clementines
44. Grapes
45. Dates
46. Figs
47. Cantaloupe
48. Melon
49. Peaches
50. Apricots
51. Plums
52. Pomegranate
53. Cherries
54. Blueberries
55. Raspberries
56. Blackberries
Mediterranean Diet Fish and Seafood
Fish and seafood, 3 servings per week, Eat 3 to 4 ounces per serving suggested.
You can Grill, roast, steam, or bake according to the variety you use, ( I can see a cook in you!).
I hope nothing more to say about the health benefits of Omega 3 fatty acids which you are going to benefit from these, I am happy to see my favorite salmon included in this list.
57. Tuna
58. Salmon
59. Shrimp
60. Anchovies
61. Sardines
62. Mackerel
63. Herring
64. Trout
65. Cod
66. Barramundi
67. Sea bass
68. Octopus
69. Crab
70. Oysters
71. Mussels
72. Clams
Mediterranean Diet Poultry
Mediterranean Poultry, you can Eat baked, broiled, or grilled skinless white meat. Limit the consumption of red meats suggested, including beef, pork, veal, and lamb.
73. Chicken
74. Duck
75. Turkey
76. Cornish game hens
Mediterranean Diet Whole Grains
Med diet Whole grains, 3 to 6 servings per day,
1 serving may include, 1/2 cup cooked, 1 slice of bread, or 1 ounce of dry cereal.
77. Whole oats
78. Quinoa
79. Brown rice
80. Barley
81. Buckwheat
82. Corn
83. Whole-grain bread
84. Pita bread
85. Pasta
86. Couscous
87. Farro
88. Bulgur
Mediterranean Diet Nuts and seeds
Med diet nuts, minimum 3 servings per week,
1 serving includes 1 ounce or 1/4 cup
or 2 Tablespoons nut butter.
Nuts and seeds are high in protein, vitamins, and minerals, as well as heart-healthy fats.
89. Almonds
90. Walnuts
91. Hazelnuts
92. Macadamia nuts
93. Cashews
94. Pine nuts
95. Pistachios
96. Sesame seeds
97. Sunflower seeds
98. Pumpkin seeds
Mediterranean Diet Dairy
In med diet dairy, you can have fat-free or low-fat dairy products. Cheese can be natural, light, or part-skim.
99. Cheese
100. Greek yogurt
101. Eggs – Chicken
102. Eggs – Quail
103. Eggs – Duck
104. Milk
Mediterranean Diet Legumes
Med diet Legumes, (Beans and lentils), 3 servings per week suggested, 1 serving is half a cup. Legumes are a good source of plant-based protein, potassium, iron, and other nutrients.
105.Beans
106.Peas
107.Lentils
108.Chickpeas
Mediterranean Diet Healthy Fats
Med diet healthy fats suggested serving at least 1 Tbsp per day
and not more than 4 Tablespoons per day.
Extra virgin olive oil is an essential component of the Mediterranean diet.
109.Extra virgin olive oil
110.Olives
111.Avocado Oil
Mediterranean Diet Herbs and Spices
Med diet herbs and spices are an essential component of a Mediterranean diet. Natural seasonings provide aroma, color, and flavor, but also add nutrients and health benefits.
112.Anise
113.Mint
114.Pepper
115.Basil
116.Bay leaf
117.Chiles
118.Cloves
119.Cumin
120.Lavender
121.Marjoram
122.Thyme
123.Oregano
124.Parsley
125.Rosemary
126.Sage
127.Sumac
128.Tarragon
Mediterranean Diet Special/Optional
You may read much news about the health benefits of drinking red wine in moderation when it comes to a portion of food in the Med diet you will be happy I knew. Women should limit themselves to one serving per day, while men should limit themselves to two. 1 glass is 3.5 ounces.
129.Red wine
130.Honey
From this 130 Best Mediterranean foods list, which one you are going to eat today?.
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