Mediterranean Diet 

what to eat  

Doctor SPot

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The Mediterranean Diet is known for its focus on fresh, whole foods like whole grains, fruits, vegetables, seafood, beans, and nuts.  that are rich in nutrients.   

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Fruits and Vegetables 

Include a variety of colorful fruits and vegetables in your meals. Berries, citrus fruits, tomatoes, spinach, kale, and bell peppers are great choices. 

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Whole Grains 

Opt for whole grains like whole wheat, brown rice, quinoa, barley, and oats. These provide fiber, vitamins, and minerals. 

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Fish and Seafood 

Eat fish and seafood at least twice a week. Salmon, sardines, mackerel, and trout are high in omega-3 fatty acids. 

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Healthy Fats 

Use olive oil as your primary source of fat. Include nuts, seeds, and avocados for additional healthy fats. 

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Lean Proteins 

Include poultry, eggs, legumes (beans, lentils, chickpeas), and occasionally lean cuts of red meat. 

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Dairy 

Choose low-fat or fat-free dairy products like Greek yogurt, eggs, cheese and healthy fats  in moderation. 

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Herbs and Spices 

Flavor your meals with herbs and spices like garlic, basil, oregano, thyme, and rosemary instead of salt. 

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Moderate Red Wine 

If you drink alcohol, do so in moderation and preferably with meals. Red wine is often associated with the Mediterranean Diet. 

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Limited Sweets and Red Meat 

Limit your intake of processed foods, sweets, and red meat. These should be occasional treats rather than staples in your diet. 

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By focusing on these food groups, you can enjoy a diet that's rich in nutrients, antioxidants, and heart-healthy fats while promoting overall well-being. 

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