Best Foods to Eat on The Mediterranean Diet

Pistachios are a valuable plant-based source of protein, healthy fats, and fiber – essential nutrients that contribute to a sense of satisfaction.  


Walnuts are a versatile addition to various recipes, enhancing both flavor and texture while providing a sense of fullness.  


Seafood, particularly oily coldwater fish like salmon, is a natural source of long-chain omega-3 fatty acids, specifically DHA and EPA.  


While the Mediterranean diet recommends two servings of milk and dairy, recent studies suggest additional benefits from consuming 3-4 servings per day. 


Watercress, hailed as the most nutrient-dense food by the CDC, is a peppery aquatic vegetable with potential anti-cancer properties.  


Integral to the Mediterranean diet, pulses, such as lentils and chickpeas, align perfectly with its focus on plant-based foods and heart health. 


While beef should be consumed in limited amounts in the Mediterranean diet, research suggests that lean cuts.

Lean Beef 

Olive oil, a cornerstone of the Mediterranean diet, is prized for its health benefits, rich flavor, and versatility.  

Olive Oil 

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