You may be looking for a list of Mediterranean diet foods you can use to create delicious, mouth-watering recipes. Below we have listed some of the most popular foods you can use when following this healthy lifestyle diet.
Olives and Olive Oil
Olives and olive oil are cornerstones of the Mediterranean diet. Aim for at least 4 servings of olives or olive oil in a day. One serving is one teaspoon of olive oil or 5 olives. Use olive oil to replace your butter, salad dressings, and margarine.
Fruits
All fruits are excellent sources of antioxidants, fiber, minerals, and vitamins. Enjoy eating at least ½ cup to 1 cup of these fruits daily. Here are a few examples:
Apples, bananas, avocado, and grapes. Stone fruits such as peaches, plums, and apricots. Citrus fruits such as lemons, limes and oranges. Berries such as blackberries, blueberries and strawberries.
There are many other fruits you can include, but as you can see there are many delicious fruits you can choose from.
Vegetables
We all know that vegetables are low in fat and calories, and high in fiber. You can eat them raw, roasted, sauteed with a healthy oil (like extra-virgin olive oil), or steamed. Like fruits, consume at least ½ to 1 cup of these vegetables daily.
Here are just a few examples:
Green leafy vegetables such as kale, spinach, cabbage, Swiss chard, collard greens, and lettuce. Bulb veggies include onions, leeks, chives, and garlic. Root vegetables include beets, carrots, and sweet potatoes.
There are of course many other vegetables you can include, such as asparagus, mushrooms, and tomatoes. This list just keeps growing!
Legumes
These are your plant-based proteins and sources of many other essential nutrients. They are low-fat, cholesterol-free foods. You may consume three half-cup portions per week of these beneficial foods.
Here are some examples:
Beans – like fava, cannellini, kidney beans, and the white varieties can be added to soups and salads.
Chickpeas – are full of fiber and protein and contain vitamin K, manganese, calcium, zinc, phosphate, and iron.
Lentils – can be tossed into salads and made into soups.
Peas – can be combined with pasta or soups.
Nuts and Seeds
These foods are excellent sources of healthy fat, fiber, protein, vitamins, and minerals. You can enjoy eating 3 helpings a week equivalent to about ¾ cup or 2 tablespoons of unsweetened, raw, roasted, or unsalted nuts and seeds.
Regulate your body weight and burn your energy by eating almonds, cashew nuts, hazelnuts, macadamia, peanuts, pistachios, walnuts, pumpkin seeds, sesame, and sunflower seeds.
Healthy Fats
Healthy fats are used regularly in the Mediterranean diet. Keep away from saturated fats and trans fats. Add 1 to 4 tablespoons only of the good oils.
Extra-virgin olive oil – use for sauteing fish and veggies, drizzled into cooked vegetables, pasta, and salads, or used in cold applications when making a salad dressing.
Avocado oil – can be added to healthy smoothies, drizzled into salads or soups.
Olives – can be eaten raw or chopped and tossed in salads or pasta.
Organic Tofu
Replace your animal proteins with this plant-based protein. It helps reduce the incidence of chronic diseases because it has no saturated fat and is loaded with essential nutrients.
Whole Grains
You can have ½ cup of cooked grains or one slice of bread per day. You can add flavor to them with equally healthy ingredients, such as fresh fruits or herbs, roasted vegetables, olive oil, honey, olives, and lemon juice, while others can be added in salads or soups.
Quinoa contains twice more fiber as any other grain. Quinoa is a better alternative than white rice, especially for people who have gluten intolerance.
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