Mediterranean Diet

What to Eat on the Mediterranean Diet: A Comprehensive Food List


The Mediterranean diet is one of the most popular diets in the world, and for good reason. It is rich in fresh fruits, vegetables, legumes, whole grains, seafood, and healthy fats, and it has been linked to a number of health benefits, such as improved heart health, weight loss, and reduced risk of chronic diseases.

If you’re looking to give the Mediterranean diet a try, it’s important to know what foods to include in your diet. Here is a comprehensive food list of what to eat on the Mediterranean diet.

Fruits and Vegetables

Fruits and vegetables should be the cornerstone of your Mediterranean diet. Aim to eat a variety of fresh and seasonal produce, including tomatoes, eggplants, peppers, onions, garlic, spinach, kale, broccoli, cauliflower, zucchini, artichokes, asparagus, and more.


Legumes are an important part of the Mediterranean diet. Include a variety of beans, such as black beans, chickpeas, lentils, and white beans. You can also add in some peas, such as green peas and split peas.

Whole Grains

Whole grains should be included in your Mediterranean diet. Choose whole-grain breads, pastas, and cereals, as well as quinoa, bulgur, and farro.


Seafood is a staple of the Mediterranean diet. Opt for fatty fish, such as salmon, mackerel, sardines, and tuna, as well as shellfish, such as clams, mussels, and oysters.

Healthy Fats

Healthy fats are an important part of the Mediterranean diet. Choose extra-virgin olive oil, olives, avocados, and nuts and seeds, such as almonds, walnuts, and pumpkin seeds.


Dairy products can be included in the Mediterranean diet, but it’s important to choose the right kinds. Opt for low-fat yogurt, cheese, and milk.

Herbs and Spices

Herbs and spices are an important part of the Mediterranean diet. Use fresh herbs and spices, such as oregano, basil, thyme, rosemary, and parsley, to flavor your meals.

These are just some of the foods that you should include in your Mediterranean diet. By eating a variety of these foods, you can enjoy all of the health benefits of the Mediterranean diet.

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