Ultimate Mediterranean Diet Foods List

Extra-Virgin Olive Oil:Rich in antioxidants & anti-inflammatory properties, ideal for cooking & dressings. Choose dark bottles, store in cool, dark place for freshness. 

Fruits and Veggies:Seasonal produce stars in the Mediterranean diet. From leafy greens to citrus, enjoy a colorful array of fruits and veggies for health benefits. 




Palm Tree
Palm Tree

Herbs and Spices:Boost flavor without extra salt or sugar with aromatic herbs & spices. From oregano to cinnamon, add depth to your meals with plant-based seasonings. 

Seafood:Key protein source in the Mediterranean diet. Enjoy omega-3-rich fish like salmon, tuna & shellfish twice weekly for heart-healthy benefits. 

Whole Grains:Integral to the diet, whole grains like farro, bulgur & barley offer fiber & nutrients. Look for "whole grain" on labels for health benefits. 

Legumes:Chickpeas, lentils & beans are staples, rich in fiber & protein. From hummus to salads, incorporate legumes for a nutritious boost.