Mediterranean Diet Food List PDF

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Mediterranean Diet For Weight Loss

Rich in flavorful ingredients like fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is equal parts delicious and nutritious.

It’s also associated with a variety of benefits and may help support brain function, promote heart health, regulate blood sugar levels, and more.

Although there are no concrete rules for how to follow the Mediterranean diet, there are many general guidelines you can follow to incorporate the principles of the diet into your daily routine.

This article takes a closer look at what the Mediterranean diet is, how to follow it, and how it can affect your health.

Healthy Fats, Oils, and Vinegars

  • Extra virgin olive oil
  • Olives
  • Balsamic Vinegar
  • Red Wine Vinegar

For starters, make sure you have good quality extra virgin olive oil because almost all Mediterranean diet recipes start with olive oil. You’ll want to get extra virgin olive oil that is first pressed and really extra virgin. To test if it’s a good quality extra virgin olive oil, drink a teaspoon of the oil and wait ten seconds.

You should get a peppery burn in the back of your throat, which means it is highly anti-inflammatory. Only high-quality extra virgin olive oils will give the peppery burn, which means they are fresh, and produced from the first pressing of the olives.

Herbs and Spices

Herbs and spices are a great way to add flavor to your food without adding any extra calories. They’re also packed with antioxidants and other health-promoting compounds.

  • Parsley
  • Oregano
  • Basil
  • Dill
  • Thyme
  • Sage
  • Rosemary
  • Mint
  • Bay Leaves
  • Salt
  • Pepper
  • Cumin
  • Ginger
  • Turmeric
  • Saffron
  • Paprika
  • Cinnamon
  • Cloves
  • Red Pepper Flakes


Greens are packed with vitamins, minerals, and antioxidants. They’re also very versatile and can be used in a variety of recipes.

  • Spinach
  • Arugula
  • Lettuce
  • Kale
  • Purslane
  • Broccoli Rabe
  • Beet Greens
  • Collard Greens
  • Dandelion Greens
  • Mustard Greens
  • Turnip Greens

Foods to eat

Exactly which foods belong to the Mediterranean diet is controversial, partly because there’s variation between countries.

The diet examined by most studies is high in healthy plant foods and relatively low in animal products and meat. However, eating fish and seafood is recommended at least twice a week.

The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people, and minimizing stress levels.

You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.

Ideally, you should base your diet on these healthy Mediterranean foods:

  • Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
  • Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
  • Nuts, seeds, and nut butter: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
  • Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
  • Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread, and pasta
  • Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
  • Poultry: chicken, duck, turkey
  • Eggs: chicken, quail, and duck eggs
  • Dairy: cheese, yogurt, milk
  • Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
  • Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil

Foods to limit

You should limit these processed foods and ingredients when following the Mediterranean diet:

  • Added sugar: added sugar is found in many foods but is especially high in soda, candies, ice cream, table sugar, syrup, and baked goods
  • Refined grains: white bread, pasta, tortillas, chips, crackers
  • Trans fats: found in margarine, fried foods, and other processed foods
  • Refined oils: soybean oil, canola oil, cottonseed oil, grapeseed oil
  • Processed meat: processed sausages, hot dogs, deli meats, beef jerky
  • Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars
Language English
No. of Pages1
PDF Size1 MB

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