List of Best Mediterranean Diet Foods

This is a super healthy oil from olives. It has good stuff like tocopherols, carotenoids, and polyphenols that help your body fight inflammation. 

Extra-Virgin Olive Oil 

Frozen and canned veggies are cool too, just check the label for added sugar, salt, or fat.  

Fruits and Veggies 

Instead of adding a bunch of salt or sugar, they use herbs and spices to make their food tasty. 

Herbs and Spices 

Fish and shellfish are big sources of protein and healthy fats. They love omega-3-rich fish like tuna and salmon. Seafood twice a week is the goal. 

Fresh, Frozen and Canned Seafood 

They use whole grains a lot. Farro and bulgur are traditional, but you can find couscous, pasta, and barley in different places. 

Whole Grains 

Beans are a big deal. Chickpeas for hummus, lentils for soups, and others like black-eyed peas and kidney beans for salads. 


Nuts and seeds are snacks with fiber, protein, and fat. Tahini, made from sesame seeds.

Nuts and Seeds 

They enjoy a bit of dairy, like yogurt and cheeses. Greek yogurt has probiotics for your gut.  

Yogurt and Cheeses 

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