Mediterranean Diet Food List : 5 Essential Foods You Need Extra Virgin Olive oil. Olive oil is the primary cooking fat in the Mediterranean diet . Seafood. Legumes (like lentils or chickpeas) Nuts and Seeds. Leafy Greens.
You will eat mostly plant-based foods like fruits and vegetables, potatoes, whole-grains, beans, nuts, seeds and extra virgin olive oil. Meals are planned around these foods. The diet also includes moderate amounts of lean poultry, fish, seafood, dairy and eggs .
People on a Mediterranean diet avoid the following foods : refined grains, such as white bread, white pasta, and pizza dough containing white flour. refined oils, which include canola oil and soybean oil. foods with added sugars, such as pastries, sodas, and candies.
Nuts and Seeds: One serving is 2 Tbsp. sunflower or sesame seeds, 1 Tbsp. peanut butter , 7-8 walnuts or pecans, 20 peanuts , or 12-15 almonds Aim for 1-2 servings of nuts or seeds and 1-2 servings of legumes per day. Legumes are high in fiber, protein, and minerals.
You should base your diet on these healthy, unprocessed Mediterranean foods: Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc. Fruits: Apples, bananas , oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
20 Foods That Are Bad for Your Health Sugary drinks. Added sugar is one of the worst ingredients in the modern diet. Most pizzas. Pizza is one of the world’s most popular junk foods. White bread. Most fruit juices. Sweetened breakfast cereals . Fried, grilled, or broiled food. Pastries, cookies, and cakes. French fries and potato chips.
Processed meats shouldn’t be your top pick. You should also try to abstain from cured and processed meats, like bacon , salami, and sausage. If you do want an animal protein, try an omega-3 and protein-rich fish like salmon, mackerel, or tuna.
Goal: Limit cheese to 3 servings per week. No limit on egg whites, but eat egg yolks in moderation. Tip: Choose fat-free or 1% milk, yogurt and cottage cheese . Eat natural, light or part-skim cheese .
The Mediterranean diet is centered around whole grains, such as farro, millet, couscous and brown rice . With this eating style, you ‘ll generally want to limit your intake of refined grains such as white pasta and white bread. When you ‘re following the Mediterranean diet , red wine should be your chosen alcoholic drink.
Limit meat and poultry to one serving or less per week. You can have 1 to 2 servings of fish per week.
The traditional Mediterranean diet is characterized by a high intake of fruits, vegetables, and legumes; primarily unrefined grains; a high intake of monounsaturated fat (from extra virgin olive oil); a moderately high intake of fish; low consumption of red meat, poultry, and sugar; moderate dairy consumption —
5- Eat some dairy and eggs. But perhaps for a snack, swap your chips for a low-fat Greek yogurt. Add a sprinkle of feta cheese to your salad; or swap mayonnaise or your sandwich spread for low-fat Tzatziki sauce.
The Mediterranean Diet is characterized by an abundant variety of plant foods, including fruits, vegetables, breads, pasta , cereals, whole grains, potatoes, beans, lentils, nuts, and seeds. Olive oil is the principle source of fat in this diet , and fish, especially fatty fish is a mainstay.
Look for a loaf made with whole grains. It’s got more protein and minerals and is generally healthier than the white flour kind. Try whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds).
Avocado, grapes, hummus, cheese? If these are your go-to foods, you ‘re in luck. They ‘re all part of the Mediterranean Diet , and to top it off, they make easy, nutritious snacks. So toss aside that bag of chips —here are 20 healthy snacks to keep you satiated.