The main foods on a Mediterranean diet foods list are choices like vegetables, whole grains, healthy fats like avocados and olive oil, and fish. These foods are part of the traditional diet of people who live in countries bordering the Mediterranean Sea.
Though there are foods to limit, like red meat and processed food, the Mediterranean diet does not have strict rules. Here’s an overview of eating according to the Mediterranean diet and a few benefits of the eating pattern.
The Mediterranean diet mostly focuses on plant-based foods but still includes low to moderate amounts of other foods like fish, poultry, and healthy fats. In particular, you might enjoy the following foods on this diet:
Foods to Eat
Examples
Fruits
Apples, apricots, avocado, berries, citrus fruits, dates, figs, medlars (an apple-like fruit), melons, pears, plums, pomegranates, and watermelon
Vegetables
Artichokes, asparagus, aubergines, carrots, cucumbers, green leafy vegetables, olives, spinach, and tomatoes
Whole Grains
Barley, oats, rye, spelt, and wheat
Pulses
Beans, chickpeas, lentils, and peas
Healthy Fats
Almonds, avocado oil, Brazil nuts, cashews, hazelnuts, macadamias, olive oil, peanuts, pistachios, and walnuts
Fish
Herring, mackerel, salmon, sardines, trout, and tuna
Poultry
Lean meat and chicken
Herbs and Spices
Anise, basil, bay leaf, chilis, cloves, cumin, dill, garlic, lavender, marjoram, mint, oregano, parsley, pepper, rosemary, sage, saffron, sumac, tarragon, and thyme
The Mediterranean diet also includes moderate portions of poultry, eggs, and dairy—especially fermented dairy like Greek yogurt and kefir. What’s considered moderate varies depending on your personal preference. You might consume smaller portions of dairy daily or eat more significant amounts weekly.
Although optional, red wine is traditionally enjoyed daily by people who eat Mediterranean-style. A five-ounce glass per day is a way to consume it in moderation.
In addition, the Mediterranean diet doesn’t require you to cut out one food group or food entirely. It does encourage people to limit or avoid processed foods and ones with added sugar, for example. These could be foods such as:
Alcohol, other than red wine, in moderation
Bacon
Candy
Commercial baked goods
Fast food
Frozen pizza
Ham
Hotdogs
Lunch meat
Pepperoni
Processed cheese
Refined oils
Sausage
Soda and sugary drinks
White bread
White pasta
White rice
Once you know which Mediterranean diet foods to eat and limit, you can figure out how to incorporate them into your eating pattern. Here are some meal and snack ideas to use throughout the day:
Breakfast: A bowl of oatmeal with toppings such as almonds and blueberries and a breakfast smoothie with leafy greens and fruit
Lunch: A salad with cooked quinoa and olive oil, balsamic vinaigrette, or a homemade vinegarette featuring garlic, herbs, oil, and vinegar as your dressing of choice
Dinner: Baked salmon or mackerel with a side of brown rice and spiralized zucchini or sautéed vegetables in olive oil
Snacks: Fruits and nuts, vegetables and hummus, or roasted chickpeas
The Mediterranean diet has a few potential health benefits. For example, there is evidence that it can help lower the risk of type 2 diabetes, heart disease, and age-related memory decline.
You may even be able to see other possible benefits from consuming certain food groups you would eat if you followed the diet entirely. One study found that high consumption of whole grains lowers the risk of heart disease, cancer, and overall death.
Another study found that adults who consumed at least five servings of produce daily experienced improved sleep, mood, optimism, self-esteem, and happiness. The researchers also observed decreased stress, nervousness, and anxiety.
The Mediterranean diet food list consists of plant foods like fruits and whole grains and limited amounts of options such as dairy and eggs. The diet also relies on foods that can reduce the risk of conditions like heart disease, obesity, and type 2 diabetes and improve cognition.
The key to sticking to a Mediterranean diet eating pattern is to view it as a lifestyle rather than a quick fix or strict meal plan. Remember that you don’t have to give up any one food entirely—instead, try adopting the principles of the diet to fit your individual needs and food preferences.
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