Mediterranean Diet Food List

High-Quality Fats, Oils, and Vinegars

To ensure its quality, take a teaspoon and experience a peppery burn in the throat, indicating its anti-inflammatory properties. 


Onion – Garlic – Potatoe – Artichoke – Zucchini


– Beet – Carrot – Celery – Pepper

Herbs and Spices 

Enhance the flavor of your meals while benefiting from antioxidants with a variety of herbs and spices 

Beans and Legumes 

Versatile and packed with protein, fiber, vitamins, and minerals, beans and legumes are a nutritious foundation for many Mediterranean recipes. 

Cheese and Fermented Dairy 

While rich in protein and calcium, it's important to consume cheese in moderation due to its higher fat content.  

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