Here’s What You Can Eat on the Mediterranean Diet | Parade

The Mediterranean diet continues to be celebrated by nutritionists because it offers many health benefits. It’s also easy to follow and not very restrictive. After all, what’s not to love about a diet that allows you to drink a little red wine? A nice added bonus: it’s consistently ranked as the best diet overall by US News and World Reports.

Plant-based foods are central to the Mediterranean diet, based on the eating habits of Greece and southern Italy from the early 1960s, according to the Cleveland Clinic. The diet emphasizes fruits, vegetables, legumes, fish, nuts and olive oil, and limits sweets, red meat and processed foods.

Research shows that the Mediterranean diet helps reduce levels of “bad” cholesterol and the risk of cardiovascular disease, including strokes and heart attacks. This also helps in reducing cases of obesity.

Not sure what foods you can eat as part of your diet? The good news is that, unlike other diets, the Mediterranean diet has few restrictions. Rather, it is a healthy eating lifestyle that allows you to enjoy many of your favorite foods. Check out this list of Mediterranean diet foods below to help you plan your meals and trust us, they’ll all taste so delicious you won’t even realize you’re on a “diet.”

Fish and seafood of the Mediterranean diet

Fish, especially varieties rich in omega-3 fatty acids, is one of the main sources of protein in the Mediterranean diet. Just don’t beat it or fry it. The goal is three three- to four-ounce servings per week.

1. Tuna. Canned or fresh, add it to salads or enjoy it with a side of vegetables.
2. Anchovy. Choose products canned in olive oil and discover the benefits of fish and healthy fats.
3. Sardines. Toss with pasta or toss into a vinaigrette with olive oil and lemon juice.
4. Mackerel. To be enjoyed in exchange for canned tuna.
5. Herring. Smoked or marinated, add it to salads or sandwiches.
6. Salmon. Enjoy grilled with a side of smoked or roasted vegetables.
7. Trout. Grill for a lean but rich source of protein and vitamin D.
8. Cod. Enjoy it grilled, steamed or baked for a low-calorie, nutrient-rich meal.
9. Barramundi. Sustainable white fish pairs well with citrus fruits and olives.
10. Bar. Serve it roasted, grilled or steamed.
11. Shrimp. Brown with the garlic and olive oil and mix with the pasta.
12. Crab. Add to a healthy seafood stew.
13. Oysters. Enjoy fresh oysters with a squeeze of fresh lemon.
14. Mussels. Steam with garlic and fresh herbs.
15. Clams. Mix the steamed clams with the pasta and olive oil.
16. Octopus. Grill it and serve it with a drizzle of olive oil and lemon juice.

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Mediterranean Diet Vegetables

Almost all vegetables can be eaten on the Mediterranean diet, even starchy ones like potatoes. Eat them raw or cooked. Steamed, roasted or sautéed in olive oil are the healthiest cooking methods. The Cleveland Clinic recommends eating at least three one-cup servings of raw vegetables or one-half cup of cooked vegetables per day.

1. Tomatoes
2. kale
3. Spinach
4. Rocket
5. Green cabbage
6. Swiss chard
7. Celery
8. Broccoli
9. Cauliflower
10. Carrots
11. Brussels sprouts
12. Cucumbers
13. Green beans
14. Eggplant
15. Zucchini
16. Squash
17. Onions
18. Green onions
19. Shallots
20. Garlic
21. bell pepper
22. Mushrooms
23. Artichokes
24. Cabbage
25. Fennel
26. Leeks
27. Asparagus
28. Potatoes
29. Sweet potatoes
30. Turnips
31. Yams
32. Beets
    

Fruits of the Mediterranean diet

Fruits are another key part of the plant-based Mediterranean diet, and none of them are really off-limits. Fresh fruits are best because they’re packed with vitamins, antioxidants, and other nutrients. You should aim to eat three half-cup to one-cup servings each day.

1. Apples
2. Pears
3. Bananas
4. Oranges
5. Clementines
6. Lemons
7. Limes
8. Grapefruit
9. Grapes
10. Appointment
11. Figs
12. Cantaloupe
13. Melon
14. Peaches
15. Apricots
16. Plums
17. Grenade
18. Strawberries
19. Blueberries
20. Raspberries
21. Blackberries
22. Cherries
23. Lawyers

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Nuts and Seeds of the Mediterranean Diet

Nuts and seeds contain heart-healthy fats and are rich in protein, vitamins and minerals. On the Mediterranean diet, aim for three servings per week of seeds and nuts, or about three-quarters of a cup, or 2 tablespoons of nut and seed butter. Enjoy nuts and seeds raw or add them to salads, yogurts or any other dish. Just choose raw, unsalted or dry roasted ones when you can.

1. Almonds
2. Nut
3. Macadamia nuts
4. Hazelnut
5. Cashew nuts
6. Pistachios
7. Pine nuts
8. Sesame seeds
9. Sun-flower seeds
10. Pumpkin seeds

Legumes of the Mediterranean diet

Beans, peas and lentils are a strong source of plant-based protein, as well as potassium, iron and other nutrients. Eating three half cups per week should be your Mediterranean diet goal. Beans, peas and lentils are versatile: add them to soups or salads, make bean burgers or mix them into hummus or dip.

1. Beans. Cannellini, fava, white and kidney are just a few varieties that can be added to soups and salads.
2. Peas. Add it to pasta or mix in fresh herbs for a delicious accompaniment.
3. Lenses. Add to soups and salads for added protein.
4. Chickpeas. Mix with tahini to make hummus. Need a good recipe? Try this Roasted Red Pepper Hummus.

Whole Grains of the Mediterranean Diet

Unlike many fad diets, the Mediterranean diet allows you to eat carbohydrates. Just opt ​​for minimally processed whole grains, including breads, pastas and cereals, as well as oats, barley, quinoa and brown rice. Three to six servings per day is a good goal, which can be broken down into half a cup of cooked cereal, a slice of bread or an ounce of dry cereal, according to the Cleveland Clinic.

1. Whole oats. Add lots of fresh fruit and a drizzle of honey.
2. Brown rice. Sauté with your favorite vegetables.
3. Barley. Add barley to soups; it goes particularly well with mushrooms.
4. Bulgur. Toss into a salad with roasted vegetables and olive oil.
5. Buckwheat. Use buckwheat flour to make pancakes or muffins, or eat the grains in salads or soups.
6. But. Eat it straight on the cob, grill it or sauté it in olive oil.
7. Whole grain bread. Mash avocado on a slice or pile it on top of your favorite veggies for a healthy lunch.
8. Pita bread. Spread it with hummus and wrap it around your favorite vegetables or fish.
9. Pasta. Mix with shrimp and vegetables, drizzle with olive oil and sprinkle with fresh herbs.
10. Couscous. Versatile little pastas take on whatever flavors you put in them, so load them up with veggies.
11. Farro. Prepare a salad with olives and lemon juice.
12. Quinoa. Create a healthy grain bowl, with nuts, seeds and vegetables.

Mediterranean diet meat

The Mediterranean diet focuses on plant-based proteins and fish, but poultry can also be included. Choose skinless white meat most of the time, especially when baked, broiled or grilled. Limit your consumption of beef, pork or lamb.

1. Chicken
2. Duck
3. Cornish hens
4. Türkiye

Mediterranean diet cheeses and other dairy products

Cheese, eggs, milk and other low-fat dairy products are part of the Mediterranean diet. Choose fat-free or 1% milk options and try to eat no more than three servings per week. Avoid whole milk and cream.

1. Cheese. Feta, brie, goat cheese, parmesan, ricotta, Manchengo, haloumi and labneh are healthy options, and the dishes you can add cheese to are endless.
2. Greek yogurt. Garnish with fresh fruit and nuts.
3. Eggs. Scramble with fresh vegetables and herbs.
4. Milk. Choose low-fat or fat-free varieties.

Healthy fats in the Mediterranean diet

Extra virgin olive oil is a staple of the Mediterranean diet. Try adding 1 tablespoon, but no more than four, to your daily diet. Other vegetable oils, such as avocado oil, are also OK, but avoid butter and other animal fats.

1. Extra virgin olive oil. Use it to sauté vegetables and fish, or drizzle over salads and pastas.
2. Avocado oil. Mix it into salad dressing, add it to smoothies, or drizzle it over a bowl of soup.

Other foods of the Mediterranean diet

1. Olives. Eat them on their own as a snack, or chop them and toss them into salads or pastas.
2. Dear. Drizzle over fruit and yogurt or mix into a vinaigrette. But avoid most other sweeteners, including refined sugar.
3. Red wine. Drinking red wine in moderation, meaning no more than a glass or two, can improve heart health.

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