Mediterranean Diet Food List: What to Eat and Avoid

The Mediterranean diet is based on the traditional cuisine of countries surrounding the Mediterranean Sea, including Italy, Greece, and Spain.

The Mediterranean diet is characterized by an abundance of plant foods, such as fruits, vegetables, whole grains, nuts, and legumes, as well as olive oil as the primary source of dietary fat. Additionally, the Mediterranean diet includes moderate amounts of fish and poultry, dairy products, eggs, and sweets. Red meat is eaten rarely and in small amounts. Wine is consumed in moderation and on special occasions. Overall, the Mediterranean diet emphasizes whole foods, minimally processed ingredients, healthy fats, and a high intake of plant-based foods. It includes foods that are high in vitamins and minerals as well as dietary fiber. Additionally, the Mediterranean diet promotes a lifestyle that includes physical activity and socializing with family and friends. This way of eating has been linked to numerous health benefits, such as a lower risk of cardiovascular disease, diabetes, and certain cancers.