The Mediterranean Diet (MD) is an eating plan based on the traditional dietary habits of people living in countries bordering the Mediterranean Sea. Known for its numerous health benefits, including reduced risks of cardiovascular disease, type 2 diabetes, and certain cancers, the Mediterranean Diet emphasizes whole, minimally processed foods and a balanced approach to eating.
The key to the Mediterranean Diet is its focus on nutrient-dense foods that promote heart health, improve longevity, and reduce inflammation. But like any healthy eating plan, knowing which staples to include and what to avoid is essential for maximizing its benefits. Read on for a comprehensive overview of staples of the Mediterranean Diet as well as a handy shopping list!
What to Incorporate on the Mediterranean Diet
1. Healthy Fats: Olive Oil
- Olive oil is the cornerstone of the Mediterranean Diet and is used in almost every dish. It is rich in monounsaturated fatty acids (MUFAs), which are heart-healthy fats that support overall cardiovascular health.
- How to use: Drizzle over salads, use for sautéing, or add to cooking. Aim for 3-6 tablespoons of extra virgin olive oil daily.
2. Fruits and Vegetables
- A large portion of the Mediterranean Diet is plant-based, with an emphasis on vegetables like leafy greens, tomatoes, cucumbers, and broccoli, as well as fruits such as berries, citrus, and pomegranates.
- How to use: Aim for at least 6 servings of non-starchy vegetables daily. For fruits, 3-6 servings per day are recommended, focusing on whole fruits over fruit juices.
- Health benefits: These foods are rich in antioxidants, fiber, vitamins, and minerals that protect against inflammation and chronic disease.
3. Whole Grains
- The Mediterranean Diet encourages the consumption of whole grains like oats, barley, quinoa, and brown rice, which are packed with fiber, B vitamins, and essential minerals.
- How to use: Include whole grains at every meal, such as in bread, pasta, or as a side dish. Typically, aim for 3-6 servings per day.
4. Legumes and Nuts
- Legumes (beans, lentils, chickpeas) and nuts (almonds, walnuts, pistachios) are great sources of plant-based protein, fiber, and healthy fats.
- How to use: Eat at least 2 servings of legumes per week and 1-2 servings of nuts/seeds per day. They make excellent snacks or can be incorporated into meals like salads, stews, and smoothies.
5. Fish and Seafood
- The Mediterranean diet highlights fish and seafood as essential protein sources, particularly those high in omega-3 fatty acids, like salmon, sardines, mackerel, and tuna.
- How to use: Aim for at least 2 servings of fish per week. Look for wild-caught or cold-water fish for the best health benefits.
6. Dairy (Fermented)
- Dairy products, particularly fermented types like yogurt and cheese, play a modest role in the Mediterranean Diet. They provide protein, calcium, and probiotics for gut health.
- How to use: Aim for 2 servings of dairy per day, with a focus on fermented options to promote gut health and digestion.
7. Herbs and Spices
- The Mediterranean Diet uses herbs and spices liberally for flavor instead of salt. Common herbs include oregano, rosemary, basil, and garlic.
- How to use: Use herbs and spices to season your meals. Not only do they enhance flavor, but they also offer anti-inflammatory and antioxidant benefits.
8. Moderate Wine Consumption
- Red wine, in moderation, is a traditional component of the Mediterranean diet. It contains resveratrol, an antioxidant linked to heart health and longevity.
- How to use: Limit red wine to 1 glass per day for women and 2 glasses per day for men. Always drink with meals.
Refer to this MD food pyramid for guidance on what to include and in what quantities:
What to Avoid on the Mediterranean Diet
1. Refined Sugars
- One of the most important guidelines of the Mediterranean Diet is the avoidance of refined sugars and added sweeteners, which can contribute to weight gain, type 2 diabetes, and inflammation.
- How to avoid: Steer clear of products with high fructose corn syrup, cane sugar, and other hidden sugars. Choose natural sweeteners like raw honey or stevia in moderation.
2. Refined Grains
- The Mediterranean Diet avoids refined grains like white bread, white pasta, and white rice, as these foods are stripped of their fiber and nutrients during processing.
- How to avoid: Stick to whole grains and avoid processed versions. Opt for brown rice, quinoa, whole wheat, and barley instead of refined grains.
3. Processed Meats
- Processed meats like bacon, sausage, and deli meats should be limited, as they are high in sodium, saturated fats, and preservatives, which can increase the risk of chronic diseases.
- How to avoid: Keep processed meat consumption to a minimum, limiting it to no more than 1 serving per week.
4. Excess Red Meat
- While the Mediterranean Diet allows for small amounts of red meat, it should be consumed infrequently, no more than once a week.
- How to avoid: Replace red meat with poultry (chicken or turkey), fish, or plant-based proteins like legumes and nuts.
5. Artificial Ingredients and Highly Processed Foods
- Highly processed foods, which often contain artificial preservatives, colors, and flavors, are not part of the Mediterranean Diet. These foods can lead to weight gain, inflammation, and chronic health problems.
- How to avoid: Focus on whole, unprocessed foods. Cooking from scratch ensures you know exactly what goes into your meals.
6. Fried Foods
- The Mediterranean Diet avoids fried foods because they are typically high in unhealthy fats and calories.
- How to avoid: Choose grilled, baked, or roasted cooking methods instead of frying. Olive oil is perfect for these healthier methods.
7. Excessive Salt
- The Mediterranean Diet reduces the intake of salt to prevent high blood pressure and other cardiovascular issues.
- How to avoid: Use herbs and spices for seasoning instead of salt. When using salt, opt for natural varieties like sea salt or Himalayan pink salt in moderation.
Shopping list for the Mediterranean Diet:
What to look for when shopping for the MD:
Fruits (3-6 servings/day)
- Apples
- Bananas
- Berries (e.g., strawberries, blueberries)
- Citrus fruits (e.g., oranges, lemons, grapefruits)
- Figs
- Grapes
- Kiwi
- Melon
- Pears
- Plums
- Pomegranate
- Tomatoes
Vegetables (6 servings/day minimum, 1 cup raw)
- Artichoke
- Asparagus
- Beets
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Chard
- Cucumbers
- Eggplant
- Endives
- Fennel
- Garlic
- Green beans
- Leafy greens (e.g., spinach, kale, arugula)
- Leek
- Mushrooms
- Okra
- Onions
- Peas
- Parsnips
- Pumpkin
- Radishes
- Sea vegetables (e.g., dulse, kombu, nori, wakame)
- Squashes
- Sweet potatoes
- Turnips
- Watercress
- Yams
- Zucchini
Whole Grains (3-6 servings/day)
- Amaranth
- Barley
- Buckwheat
- Corn
- Millet
- Oats
- Quinoa
- Rice (brown rice, wild rice)
- Sorghum
- Teff
- Wheat
Legumes (2 servings/week minimum)
- Adzuki beans
- Black beans
- Chickpeas
- Lentils
- Lima beans
- Pinto beans
- Soybeans
- White beans
Nuts & Seeds (1-2 servings/day)
- Almonds
- Cashews
- Chestnuts
- Chia seeds
- Flax seeds
- Hazelnuts
- Hemp seeds
- Pine nuts
- Pumpkin seeds
- Sunflower seeds
- Walnuts
Olives (1-2 servings/day)
- Fresh olives or olive products (e.g., Kalamata olives, green olives)
Dairy (2 servings/day)
- Fermented Dairy (best options for probiotics and digestibility):
- Greek yogurt (plain)
- Kefir (plain)
- Cheese (e.g., feta, parmesan, ricotta, goat cheese, or other aged cheeses)
Fish & Seafood (2 servings/week minimum)
- Salmon
- Sardines
- Tuna
- Herring
- Haddock
- Shrimp
- Lobster
- Crab
- Trout
Lean Meats (White meat, 2 servings/week; Red meat, 1 serving/week maximum)
- Chicken (preferably free-range)
- Turkey
- Lean cuts of beef (consume in moderation)
- Grass-fed lamb (consume in moderation)
Eggs (2-4 per week)
- Free-range eggs
- Omega-3 enriched eggs
Oils & Vinegars
- Extra virgin olive oil (EVOO)
- Extra virgin avocado oil
- Virgin coconut oil
- Apple cider vinegar
- Balsamic vinegar
- Red wine vinegar
- White wine vinegar
Herbs & Spices
- Basil
- Bay leaves
- Black pepper
- Cayenne pepper
- Cloves
- Cilantro (coriander)
- Cumin
- Cinnamon
- Dill
- Fennel
- Fenugreek
- Garlic
- Marjoram
- Nutmeg
- Oregano
- Parsley
- Rosemary
- Saffron
- Sage
- Tarragon
- Thyme
- Turmeric
Sweeteners (Use in moderation)
- Raw honey
- Monk fruit
- Pure maple syrup
- Stevia leaf extract
Beverages
- Herbal teas (e.g., Chamomile, Ginger, Lavender, Peppermint, Rooibos)
- Red wine (optional, in moderation: 1 glass/day for women, 2 glasses/day for men)
Dark Chocolate (2 servings/week maximum)
- Dark chocolate (70% cocoa or higher)
- Dark chocolate-covered almonds or other nuts (as a healthier snack option)
In conclusion, the Mediterranean diet is not just a way of eating but a lifestyle that promotes health and longevity. By focusing on whole foods, healthy fats, lean proteins, and plenty of fruits and vegetables, you can easily adopt this delicious and nutrient-dense approach to eating.
Check out some of my other posts about healthy living:
The Ultimate Non-Toxic Swap Guide
Essential Supplements for a Healthy Lifestyle
Six Easy High Protein Breakfast Recipes
