If your 2022 resolution is to eat better, feel better, and achieve better health, the Mediterranean diet may be your perfect choice. Rich in monounsaturated fats, whole grains, fatty fish, beans and legumes, the Mediterranean diet is a popular dietary pattern that is not only nutrient dense, but easy to adopt and stick to long term as well.
Just started the Mediterranean diet? Here are ten foods to help you stay on track!
Extra virgin olive oil
Extra virgin olive oil is perhaps THE centerpiece of the diet and is easy to add to virtually every meal and snack. A 2022 study found that the more you add, the less your risk of death from several diseases. Authors found that ½ tablespoon or more per day led to a decreased mortality risk. Use olive oil in salads, over vegetables or as a replacement for butter on whole grains.
Walnuts
Nuts and seeds are a perfect snack on the diet and walnuts have an added benefit — they are a great source of plant-based omega 3 fatty acids and have been found to help boost gut health. Walnuts are a nutrient-dense addition on top of steel-cut oatmeal or used in pesto on top of bean-based pasta.
Lentils
Beans and lentils provide plant-based protein in the diet and also contribute to the diet’s impressive fiber content. A study in the BMJ found that replacing animal protein with plant-based proteins could reduce the risk of heart disease. Use lentils as a replacement for meat-based burgers alongside sweet potato fries and cauliflower buns.
Blueberries
Fruits and vegetables not only sit towards the base of the Mediterranean diet pyramid, they also contribute to the majority of phytonutrient rich color in the diet.A 2021 study found that color is king when it comes to reducing the risk of cognitive decline. Enjoy blueberries (fresh or frozen) as a nutrient-rich dessert, or alone as a snack.
Wild salmon as a healthy animal protein
A key point to the Mediterranean diet is the reduction of saturated fats (from red processed meats, dark meat poultry, full-fat dairy, butter and coconut and palm oils) and replacement with monounsaturated and polyunsaturated fats. Wild salmon consumption is encouraged as a healthier source of animal protein and omega 3 fatty acids. Salmon can be grilled or baked and used as a main dish, or can come from a can to top salads and grain bowls.
Garlic for a reduced risk of cancer
The allium family is well represented on the Mediterranean diet. In addition to garlic, thisincludes shallots and leeks. Multiple studies show that consumption of allium foods may help to reduce the risk for certain cancers, including colorectal cancer, a cancer that has seen an increase in diagnosis in younger individuals. Garlic can add abundant flavor to sauces and dressings in its fresh form, and as a replacement for salt in its powdered or granular forms.
Oregano as an anti-inflammatory agent
Roots and herbs provide colorful, antioxidant-rich additions to Mediterranean meals and snacks. They are also a star contributor to the diet’s anti-inflammatory benefit. Studies show that spices and herbs have also been used for medicinal purposes for centuries and may have benefits to multiple health ailments. Use oregano in marinades, in pasta dishes such as whole-wheat pasta and tomato sauce or on top of bean-based soups.
Mushrooms for a mental health boost
Fungi may not be what you first think of when you consider the Mediterranean pattern, but as a plant, it’s a perfect addition. Mushrooms are a type of fungi that have been associated with not only better gut health (acting as a prebiotic), but also a reduced risk of depression as well, according to a 2021 study. Mushrooms are a great addition to vegetarian tacos or paired with onions to top your plant-based lentil burger.
Fennel
Fennel, a versatile plant that has a licorice type taste has been found in one study to potentially reduce the severity of postmenopausal symptoms such as hot flashes and sleeplessness due its component of phytoestrogenic components. Chopped up, the leaves of the fennel bulb make a great topping to cauliflower crust pizza.
Quinoa for an amino acid boost
Though technically quinoa is part of the spinach family, it’s often utilized as a whole grain in Mediterranean dishes. In addition to its high versatility in everything from plant-based burgers, to chocolate bark, quinoa is also a complete protein as well. That means it contains all nine essential amino acids the body cannot make on its own. Quinoa is perhaps the perfect base for grain bowls.
In addition to these foods, stress management and plenty of physical activity are also essential components to a Mediterranean lifestyle.
Related:
Kristin Kirkpatrick
KristinKirkpatrick, MS, RDN, former lead dietitian at Cleveland Clinic and founder and president of KAK Consulting, LLC., is an award-winning dietitian, best-selling author and nationally recognized speaker and writer. FollowKristinwhile she works to help people live longer and better @fuelwellwithkrissy, with the world’s greatest need in mind, good health.
FAQs
Fruits common to the traditional Mediterranean Diet include: apples, apricots, avocados, cherries, clementines, dates, figs, grapefruits, grapes, melons, nectarines, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, tomatoes.
What is the best fruit to eat on a Mediterranean diet? ›
Fruits common to the traditional Mediterranean Diet include: apples, apricots, avocados, cherries, clementines, dates, figs, grapefruits, grapes, melons, nectarines, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, tomatoes.
What 4 types of food are commonly eaten in the Mediterranean diet? ›
The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood.
What are the 2 most recognized ingredients in Mediterranean diet? ›
Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.
Are potatoes ok on a Mediterranean diet? ›
The short answer is yes. Whether white or sweet potatoes, they are allowed on the Mediterranean diet even though they might be viewed as high-carb food. Potatoes are highly favored, as they not only have high levels of potassium but also contain vitamin C and vitamin B6.
What is not eaten in a Mediterranean diet? ›
The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.
What is a typical Mediterranean breakfast? ›
Common Mediterranean Breakfast Foods
Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.
Are bananas ok on the Mediterranean diet? ›
All types of fresh fruits, including bananas, are a go on the diet. If I'm on the Mediterranean diet, what can I put in my coffee? Coffee is a beloved beverage worldwide, including among those who follow a Mediterranean diet.
What cheese is ok on a Mediterranean diet? ›
Milk, yoghurt and of course CHEESE. Ricotta, mozzarella, fetta and haloumi are all vitamin rich dairy options that fit within the Mediterranean diet. Best of all, you can easily incorporate these into breakfast, lunch or dinner.
Is popcorn ok on a Mediterranean diet? ›
This is a common question we are asked, and yes, popcorn is absolutely included on the Mediterranean diet. Popcorn is a whole grain which means it contains more fiber and minerals than refined grains. If you want to include popcorn in your diet, here are a few things to keep in mind: Pay attention to portion sizes.
In some cases, the Mediterranean diet may lead to: Weight gain from eating more than the recommended amount of fat (such as in olive oil and nuts) Low levels of iron from not eating enough meat. Calcium loss from eating fewer dairy products.
What is a typical Mediterranean lunch? ›
Lunch on the Mediterranean diet typically includes colorful ingredients — like vegetables and whole grains — that are flavorful and packed with nutrients. You can enjoy meals like falafel sandwiches, quinoa bowls, and tuna salads for lunch while following this diet.
What is the best bread for the Mediterranean diet? ›
Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet. You will want to avoid bread made from refined grains, such as white bread if you are following this diet.
What to drink on a Mediterranean diet? ›
Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea. One glass of red wine is also permitted in this diet.
What is the fastest way to lose weight on the Mediterranean diet? ›
If you want to lose weight following a Mediterranean diet here are my 5 tips that work.
- Eat your main meal early in the day. ...
- Eat vegetables as a main course cooked in olive oil. ...
- You should drink water mostly and sometimes tea, coffee and wine (for adults) ...
- Consume the right amount of olive oil. ...
- Move.
Foods like fruits, vegetables, whole grains, and legumes are main ingredients in meals and snacks. Meals may include small portions of fish, meat, or eggs. People often cook with olive oil and add herbs and spices for flavor.
Is peanut butter on the Mediterranean diet? ›
And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?
