Fruits and veggies for Mediterranean diet

Replace any refined or processed grains in your diet with nutrient-rich whole grains instead. 

1.Whole Grains to Integrate

Excellent whole grain options include brown rice, oats, farro, quinoa, and whole wheat bread. 

1.Whole Grains to Integrate

Incorporate a variety of healthy protein sources like beans, legumes, nuts, seeds, fish, seafood, eggs, poultry, and moderate amounts of red meat. 

2 Protein

Specific foods include chickpeas, lentils, white beans, almonds, walnuts, sunflower seeds, salmon, tuna.

2. Protein

While dairy is usually consumed in moderation on a Mediterranean diet, incorporating Greek or plain yogurt in small amounts is recommended. 

3.Dairy Product

Healthy fats like olive oil, avocado oil, olives, and avocados are encouraged within a Mediterranean diet. 

4.Beneficial Fat

A Mediterranean diet often incorporates various herbs, spices, vinegars, mustard, and black pepper to add unique flavors.  

5.Flavor Enhancers to Include

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