The Mediterranean Diet is known for its focus on fresh, whole foods that are rich in nutrients.
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.
Whole Grains
Opt for whole grains like whole wheat, brown rice, quinoa, barley, and oats. These provide fiber, vitamins, and minerals.
Fish and Seafood
Eat fish and seafood at least twice a week. Salmon, sardines, mackerel, and trout are high in omega-3 fatty acids.
Healthy Fats
Use olive oil as your primary source of fat. Include nuts, seeds, and avocados for additional healthy fats.
Lean Proteins
Include poultry, eggs, legumes (beans, lentils, chickpeas), and occasionally lean cuts of red meat.
Dairy
Choose low-fat or fat-free dairy products like Greek yogurt and cheese in moderation.
Herbs and Spices
Flavor your meals with herbs and spices like garlic, basil, oregano, thyme, and rosemary instead of salt.
Moderate Red Wine
If you drink alcohol, do so in moderation and preferably with meals. Red wine is often associated with the Mediterranean Diet.
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.
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.