Stock your kitchen with these minimally processed foods that promote one of the healthiest dietary patternsthe Mediterranean Diet.
Plus, the heightened emphasis onplant-based foodshelps ensure a bounty of fiber and phytonutrients.
At its core, the culinary landscape around the Mediterranean diet is quite simple.
Melina Hammer
Remember, canned, dried and frozen foods count here as well!
Here is a non-exhaustive Mediterranean diet foods list for your next shopping trip.
Extra-virgin olive oil is rich in tocopherols, carotenoids and polyphenols, giving it antioxidant and anti-inflammatory properties.
EatingWell
When shopping for a high-quality olive oil, look for one in a dark bottle.
Light and heat can cause the delicate fats to go rancid, and the tinting helps protect it.
Once you bring your oil home, store it in a cool, dark place to preserve its quality.
Wild greens like arugula, chicory and dandelion are also popular in both cooked and raw dishes.
Lemons are often used to squeeze over fish, veggies, soups and beans for a fresh finish.
These plant-based seasoning agents reduce the need for to add excess salt, plus they provide health-promoting antioxidants.
There are so many spices that can add complex layers of flavor, the world is your oyster.
Choose ones you like and will use regularly, whether that’s coriander, cumin, oregano or cinnamon.
Omega-3rich fish such as tuna, sardines and salmon are enjoyed fresh or canned.
The Mediterranean diet encourages seafood consumption twice per week.
Whole Grains
Whole grains are an important part of the Mediterranean diet.
Farro is one of the traditional grains used in both hot dishes and cold salads in Italy.
Another classic grain is bulgur, which is made from cracked wheat berries and used in pilafs and tabbouleh.
Couscous, pasta and barley are also commonly found in different regions.
Lentils are also commonly used in soups and stews for tasty one-pot meals packed with fiber and protein.
A common condiment used in Middle Eastern countries is tahini, which is made from ground sesame seeds.
Most famously used in hummus, this versatile condiment also makes salad dressings sing.
Use it in sauces or dressings to spoon over roasted veggies or grain bowls.
Olives are rich sources of antioxidant polyphenols and heart-healthy fats.
In addition to providing extra protein to plant-centric meals, yogurt is fermented and rich in gut-healthy probiotics.
Beyond being used in the classicGreek salad, feta cheese often accompanies stews and fish dishes.
Halloumi cheese is known for its firm texture, which makes it suitable for grilling and frying.
What Does the Research Say?
However, following the Mediterranean diet is as much a lifestyle as it is an eating pattern.
U.S. News & World Report.Mediterranean diet: Beginner’s guide to a healthy heart.
2023;15(15):3356. doi:10.3390/nu15153356
