Healthy Fats, Oils and Vinegars
- Extra virgin olive oil
- Olives
- Balsamic Vinegar
- Red Wine Vinegar
For starters, make sure you have a good quality extra virgin olive oil because almost all Mediterranean diet recipes start with olive oil. You’ll want to get an extra virgin olive oil that is first pressed and really extra virgin. To test if it’s a good quality extra virgin olive oil, drink a teaspoon of the oil and wait ten seconds.
You should get a peppery burn in the back of your throat, which means it is highly anti-inflammatory. Only high-quality extra virgin olive oils will give the peppery burn, which means they are fresh, and produced from the first pressing of the olives.
Vegetables
After you have good oil, next is making foods that use lots of fresh vegetables, dark leafy greens, and beans and legumes. Here is list of all the vegetables you can eat on the Mediterranean Diet:
- Onions
- Garlic
- Potatoes
- Artichokes
- Zucchini
- Eggplant
- Squash
- Corn
- Cucumbers
- Broccoli
- Cauliflower
- Mushrooms
- Beets
- Carrots
- Celery
- Peppers
- Fennel
- Cabbage
- Leeks
Nuts and Seeds
Nuts and seeds are a great source of healthy fats, protein, and fiber. They’re also a key part of the Mediterranean diet food list. Here are some of the most common nuts and seeds you can add to your Mediterranean cuisine:
- Pine Nuts
- Walnuts
- Almonds
- Chesnuts
- Sesame Seeds
- Pumpkin Seeds
- Sunflower Seeds
- Tahini
Herbs and Spices
Herbs and spices are a great way to add flavor to your food without adding any extra calories. They’re also packed with antioxidants and other health-promoting compounds.
- Parsley
- Oregano
- Basil
- Dill
- Thyme
- Sage
- Rosemary
- Mint
- Bay Leaves
- Salt
- Pepper
- Cumin
- Ginger
- Turmeric
- Saffron
- Paprika
- Cinnamon
- Cloves
- Red Pepper Flakes
Beans and Legumes
Beans and legumes are great sources of protein, fiber, vitamins and minerals. They’re also very versatile and can be used in a variety of recipes.
- Lentils
- Split Peas
- Broad Beans
- Chickpeas
- Kidney Beans
- Green Beans
- Black Beans
- Black Eyed Beans
Cheese and Fermented Dairy
Cheese and fermented dairy are staples in the Mediterranean diet. They’re a great source of protein, calcium, and other nutrients. Just keep in mind that cheese is also high in fat, so it should be eaten in moderation.
- Feta Cheese
- Mozzarella
- Parmesan
- Ricotta
- Yogurt
Greens
Greens are packed with vitamins, minerals, and antioxidants. They’re also very versatile and can be used in a variety of recipes.
- Spinach
- Arugula
- Lettuce
- Kale
- Purslane
- Broccoli Rabe
- Beet Greens
- Collard Greens
- Dandelion Greens
- Mustard Greens
- Turnip Greens
Whole Grains, Rice and Pasta
Whole grains should always be used instead of processed grains and white flour bread. The flavor of these fresh ingredients is enhanced by extra virgin olive oil.
Whether raw on a salad, sautéed, baked, or even deep-fried, this healthy fat is used for all cooking purposes in the Mediterranean diet. When you’re shopping for these foods, avoid any “diet, lite, low-calorie, and low-fat” products.
- Whole Wheat
- Bulgur Wheat
- Quinoa
- Rice
- Orzo
- Pasta
- Barley
Grass-fed
Although you don’t need to eat meat every day, it is still a part of the Mediterranean diet food list. When choosing meat, make sure to choose lean cuts of grass-fed beef, pork, and lamb. Grass-fed meat is higher in healthy omega-3 fatty acids and antioxidants than grain-fed meat.
- Grass Fed Beef
- Grass Fed Pork
- Grass Fed Chicken
- Organic Eggs
Fruits
- Grapes
- Tomatoes
- Lemons
- Oranges
- Grapefruit
- Apricots
- Apples
- Pears
- Pomegranate
- Cherries
- Avocado
- Watermelon
- Honeydew
- Peaches
- Strawberries
- Figs
- Kiwi
Fish and Seafood
Fish and seafood are excellent sources of protein, omega-3 fatty acids, and other nutrients.
- Sardines and Anchovies
- Salmon
- Sea Bass
- Cod
- Halibut
- Tuna
- Mussels and Clams
- Shrimps and Prawns
Drinks
- Water
- Coffee
- Tea
- Wine
- Moonshine
- Fresh Juice
Coffee is drunk all day long and is a social event. A coffee with friends can last up to 3 hours. People of the Mediterranean drink caffeinated coffee past 9 p.m. and rarely drink decaf. The usually stay out very late and early into the morning socializing, so a coffee this late isn’t strange to them.
Wine is very important and is drunk with lunch and dinner. Red wine is preferred over white because of its anti-oxidants, but white is widely consumed as well.
Another thing that is drunk every day is local aperitifs, such as raki (moonshine), ouzo, tsipouro, and many others, depending on the country. These are usually served with dessert and the Mediterranean people believe that these aperitifs help with digestion.
You might be wondering: If the people are drinking this much, how can this be healthy? For starters, they always have alcohol with food. Sipping slowly and enjoying the wine over a 2-3 hour meal is how they savor and appreciate their wine.
They are also drinking in a social way with friends and family, where getting drunk is not socially acceptable. Since ancient Greek times, the people in the Mediterranean have drunk socially and looked down upon getting embarrassingly drunk in the presence of friends and family.
It is all about socializing with good people and food, and not abusing the alcohol. Drinking in this way actually improves your health and overall well-being.
If you don’t drink, don’t worry, the health benefits of alcohol can be found by drinking grape juice, eating grapes or exercising. There are plenty of people in the Mediterranean who don’t drink at all.
As an expert in healthy eating and the Mediterranean diet, I can provide you with information related to the concepts mentioned in this article. The Mediterranean diet is known for its emphasis on fresh, whole foods, including healthy fats, vegetables, nuts and seeds, herbs and spices, beans and legumes, cheese and fermented dairy, greens, whole grains, grass-fed meat, fruits, fish and seafood, and various beverages. Let's explore each concept in more detail:
Extra Virgin Olive Oil
Extra virgin olive oil is a key component of the Mediterranean diet. It is recommended to choose a good quality extra virgin olive oil that is first pressed and truly extra virgin. High-quality extra virgin olive oils will have a peppery burn in the back of your throat, indicating their freshness and anti-inflammatory properties.
Vegetables
The Mediterranean diet encourages the consumption of a wide variety of fresh vegetables, including onions, garlic, potatoes, artichokes, zucchini, eggplant, squash, corn, cucumbers, broccoli, cauliflower, mushrooms, beets, carrots, celery, peppers, fennel, cabbage, and leeks.
Nuts and Seeds
Nuts and seeds are rich in healthy fats, protein, and fiber, making them an important part of the Mediterranean diet. Common nuts and seeds include pine nuts, walnuts, almonds, chestnuts, sesame seeds, pumpkin seeds, sunflower seeds, and tahini.
Herbs and Spices
Herbs and spices are used abundantly in Mediterranean cuisine to add flavor without adding extra calories. They are also packed with antioxidants and other health-promoting compounds. Some commonly used herbs and spices include parsley, oregano, basil, dill, thyme, sage, rosemary, mint, bay leaves, salt, pepper, cumin, ginger, turmeric, saffron, paprika, cinnamon, cloves, and red pepper flakes.
Beans and Legumes
Beans and legumes are excellent sources of protein, fiber, vitamins, and minerals. They are versatile and can be used in a variety of recipes. Examples of beans and legumes commonly consumed in the Mediterranean diet include lentils, split peas, broad beans, chickpeas, kidney beans, green beans, black beans, and black-eyed beans.
Cheese and Fermented Dairy
Cheese and fermented dairy products are staples in the Mediterranean diet, providing protein, calcium, and other nutrients. It is important to consume cheese in moderation due to its high fat content. Some examples of cheese and fermented dairy products include feta cheese, mozzarella, parmesan, ricotta, and yogurt.
Greens
Greens such as spinach, arugula, lettuce, kale, purslane, broccoli rabe, beet greens, collard greens, dandelion greens, mustard greens, and turnip greens are packed with vitamins, minerals, and antioxidants. They can be used in a variety of recipes.
Whole Grains, Rice, and Pasta
Whole grains should be chosen over processed grains and white flour bread. Extra virgin olive oil enhances the flavor of these fresh ingredients. Examples of whole grains, rice, and pasta commonly consumed in the Mediterranean diet include whole wheat, bulgur wheat, quinoa, rice, orzo, pasta, and barley.
Grass-fed Meat
While meat is not consumed in large quantities in the Mediterranean diet, when choosing meat, it is recommended to opt for lean cuts of grass-fed beef, pork, and lamb. Grass-fed meat is higher in healthy omega-3 fatty acids and antioxidants compared to grain-fed meat.
Fruits
A variety of fruits are enjoyed in the Mediterranean diet, including grapes, tomatoes, lemons, oranges, grapefruit, apricots, apples, pears, pomegranate, cherries, avocado, watermelon, honeydew, peaches, strawberries, figs, and kiwi.
Fish and Seafood
Fish and seafood are excellent sources of protein, omega-3 fatty acids, and other nutrients. Some examples of fish and seafood commonly consumed in the Mediterranean diet include sardines, anchovies, salmon, sea bass, cod, halibut, tuna, mussels, clams, shrimps, and prawns.
Drinks
Water, coffee, tea, wine, and local aperitifs are commonly consumed in the Mediterranean region. Coffee is often enjoyed throughout the day as a social event, and wine is typically consumed with lunch and dinner. Local aperitifs, such as raki, ouzo, and tsipouro, are often served with dessert and are believed to aid digestion.
It's important to note that the Mediterranean diet is not just about the specific foods consumed, but also about the overall lifestyle and eating patterns. The emphasis is on enjoying meals with family and friends, savoring food, and practicing moderation.
Please let me know if there's anything else I can assist you with!
