130 Best Mediterranean Diet Foods List to Eat Now!
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 SeafoodÂ
- 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.
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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.Â
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.Â
   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!).Â
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. SalmonÂ
  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.Â
  73. Chicken
  74. Duck
   75. Turkey
  76. Cornish game hens
Mediterranean Diet Whole Grains
Med diet Whole grains, 3 to 6 servings per day,Â
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. PastaÂ
  86. Couscous
  87. Farro
  88. Bulgur
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Mediterranean Diet Nuts and seeds
Med diet nuts, minimum 3 servings per week,Â
1 serving includes 1 ounce or 1/4 cup
or 2 Tablespoons nut butter.Â
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.Â
Extra virgin olive oil is an essential component of the Mediterranean diet.
  109.Extra virgin olive oil
  110.Olives
  111.Avocado Oil
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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.Â
129.Red wine
130.Honey
From this 130 Best Mediterranean foods list, which one you are going to eat today?.
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