Mediterranean Diet Food List

The diet emphasizes the intake of a variety of fruits and vegetables, providing essential vitamins, minerals, and antioxidants. 

Fruits and Vegetables 

Whole grains, such as brown rice, quinoa, and whole wheat, are staples in the Mediterranean diet, offering fiber and nutrients. 

Whole Grains 

Nuts, seeds, and fatty fish, like salmon and mackerel, are also included for omega-3 fatty acids. 

Healthy Fats 

Fish and poultry are preferred over red meat. Legumes, such as beans and lentils, are also important protein sources. 

Lean Proteins 

Moderate consumption of dairy products, particularly yogurt and cheese, is common in the Mediterranean diet. 

Dairy Products 

Fresh herbs and spices are used to add flavor to dishes, reducing the need for excessive salt.  

Herbs and Spices 

Some versions of the Mediterranean diet include moderate consumption of red wine, typically with meals.  

Moderate Consumption of Wine 

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