{"id":4047,"date":"2020-06-01T17:55:02","date_gmt":"2020-06-01T17:55:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=4047"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"mediterranean-diet-food-list","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/","title":{"rendered":"Mediterranean Diet Food List: Your Ultimate Cheat Sheet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#The_Mediterranean_Diet_Pyramid\" >The Mediterranean Diet Pyramid<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#1_Extra_Virgin_Olive_Oil\" >1. Extra Virgin Olive Oil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#2_Legumes\" >2. Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#3_Nuts\" >3. Nuts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#4_Leafy_Greens\" >4. Leafy Greens<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#5_Seafood\" >5. Seafood<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Mediterranean Diet is one of the most popular and least restrictive dietary plans out there. It focuses on increased consumption of fruits and vegetables, healthy fats and proteins largely from olive oil, seafood, nuts, and legumes. In fact, you can eat pretty much anything on the Mediterranean diet, except for the common no-go\u2019s like sweets and junk food. Still, you may wonder which foods that made the green light list offer the most health benefits and what portion sizes will keep the hunger pangs at bay and hold you back from backsliding into health-crushing <a href=\"https:\/\/betterme.world\/articles\/take-up-this-7-day-no-junk-food-challenge\/\" rel=\"noopener noreferrer\">eating habits<\/a>. Keep on reading, make mental notes and be sure to add our ultimate Mediterranean diet food list to your weight loss arsenal.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Food_List\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Food_List\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Mediterranean_Diet_Pyramid\"><\/span><b>The Mediterranean Diet Pyramid<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Understanding the Mediterranean Diet Pyramid is crucial for grasping the philosophy of this dietary plan. The importance of the eating process is highly underpinned. In the Mediterranean countries dinners are traditional practices aimed at encouraging connections among the people around. The bottom line is your meals should not be quick snacks you basically inhale on the go. On the contrary you should take your time, nibble on your food, let your taste buds go crazy, allow your leptin and dopamine levels skyrocket while spending quality time with people who make you overflow with joy. As this diet instead of restriction offers you plenty of delicious foods, it is important to enjoy every piece and share it with others. The way you eat is essential if you wish to adhere to this plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The largest share of the Mediterranean diet food list is <a href=\"https:\/\/betterme.world\/articles\/the-5-day-apple-diet-plan-to-prevent-fat-absorption\/\" rel=\"noopener noreferrer\">about fruits<\/a>, vegetables, whole grains, olive oil, beans, nuts, legumes and seeds, herbs and spices<\/span><b>.<\/b><span style=\"font-weight: 400;\"> The second largest share consists of healthy proteins, mainly from seafood. Then go poultry, eggs, cheese, and yoghurt. The sweets and meats though should be kept to a minimum. Here are some foods you should pay attention to when piecing together a Mediterranean diet food list and heading to the market to stock up on your groceries.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-paleo\/\">Mediterranean Diet vs Paleo: Which Eating Pattern Should You Follow and Why?<\/a><\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\"> <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Food_List\"><img decoding=\"async\" class=\"aligncenter wp-image-33032 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-5-1024x576.png\" alt=\"mediterranean diet food list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-5-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-5.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><br \/>\n<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Extra_Virgin_Olive_Oil\"><\/span><strong>1. Extra Virgin Olive Oil<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Extra virgin olive oil is an amazing source of antioxidants and healthy fats<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regular olive oil is refined and lacks important nutrients and antioxidants. By contrast, the natural extraction process used to produce Extra Virgin Olive Oil ensures it retains all the nutrients and antioxidants from the olive fruit. In particular, it contains over 30 different types of phenolic compounds, which are strong antioxidants that guard the body from free radicals. Free radicals are molecules that cause cell damage, contribute to the development of diseases and speed up the aging process (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22607645\">12<\/a><\/span><span style=\"font-weight: 400;\">). \u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The composition of fats in extra virgin olive oil is also a significant contributor to its healthfulness. It\u2019s mostly made up of monounsaturated fat, a heart healthy fat that is a staple of the Mediterranean diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies consistently link a diet high in monounsaturated fat with positive effects on markers of cardiovascular disease (heart disease and stroke). In particular, monounsaturated fats reduce chronic inflammation, blood pressure, cholesterol levels and blood glucose levels (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4586551\/\">9<\/a><\/span><span style=\"font-weight: 400;\">, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21912106\">8<\/a><\/span><span style=\"font-weight: 400;\">, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27457635\">13<\/a><\/span><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Surprisingly, the population of Mediterranean Europe has low rates of mortality from heart disease, while it is the first cause of death in the other regions of the world. This is in part because the active compounds in olive oil contain powerful cardioprotective properties that help to lower blood pressure and prevent atherosclerosis (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4237885\/\">2<\/a><\/span><span style=\"font-weight: 400;\">, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26055128\">7<\/a><\/span><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Food_List\">Start transforming your body now<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Food_List\"><img decoding=\"async\" class=\"aligncenter wp-image-33031 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-4-1024x576.png\" alt=\"mediterranean diet food list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-4-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/3-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Legumes\"><\/span><strong>2. Legumes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The legume family consists of plants that produce a pod with seeds inside. The term \u201clegume\u201d is used for description of the seeds of these plants. Common legumes used for cooking include\u00a0lentils, peas, chickpeas, beans, soybeans, and peanuts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Legumes are remarkably rich in healthy fibers, such as resistant starch and soluble fibers. Both types of fibers pass undigested foods through your stomach and small intestine until they reach your colon, where they feed your good gut bacteria.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These fibers assist in forming short-chain fatty acids, such as butyrate, which has connecion to improvement of colon health and reduction of your risk of colon cancer\u00a0 Moreover, both resistant starch and soluble fibers increase the feeling of satiety. In addition, they exceed at moderating blood sugar levels after meals and may improve insulin sensitivity.\u00a0 Legumes have also been linked to a number of other health benefits, including a reduced risk of heart disease and lower cholesterol levels. Some research also suggests that regular consumption of these plant foods may reduce blood pressure and triglycerides (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16670693\/\">3<\/a>). As mentioned above, due to their high fiber and protein contents, legumes help you feel full \u2014 thus reducing food intake and assisting steady weight loss.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Nuts\"><\/span><strong>3. Nuts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nuts provide your body with key nutrients, proteins, healthy fats, and antioxidants. They increase life expectancy and aid in cholesterol reduction. Different types of nuts have a host of specific benefits. Let\u2019s dive into them.<\/span><\/p>\n<ul>\n<li><strong>Almonds<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These nuts score the highest in calcium of all other types. Almonds are also high in fiber, vitamin E and magnesium. They are effective in lowering cholesterol and reducing the risk of heart disease, and can help protect against diabetes (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20833991\/\">1<\/a>).<\/span><\/p>\n<ul>\n<li><strong>Cashews<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This type is rich in iron and high in magnesium. Unsaturated fat, that cashews are filled to the brim with, is predominantly oleic acid. On a side note, oleic acid makes up 55\u201383% of olive oil. Cashews help prevent cancer (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5840774\/\">15<\/a>), promote a healthy heart and strong bones, and also support your skin and hair condition.\u00a0<\/span><\/p>\n<ul>\n<li><strong>Walnuts<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Walnuts are high in omega 3 fats, antioxidants, and phytosterols. These nuts are good for your heart and brain. On top of that, they might lower the risks of cancer. Walnuts also fend off age related diseases, such as Alzheimer\u2019s, and may alleviate the symptoms of depression (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3952627\/\">17<\/a>).<\/span><\/p>\n<ul>\n<li><strong>Hazelnuts<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These nuts are rich in unsaturated fats, high in magnesium, calcium and vitamins B and E. Hazelnuts are good for your heart,\u00a0 they reduce the risk of cancer (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28258038\/\">16<\/a>), and aid in muscle, skin, bone, joint and digestive health.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Food_List\"><img decoding=\"async\" class=\"aligncenter wp-image-33156 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4880-1024x576.png\" alt=\"mediterranean diet food list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4880.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4880-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4880.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4880.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><strong>Peanuts<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Technically a legume, these oft-neglected nuts contain the highest amount of folates compared to the other nuts, which are essential for brain development. Peanuts are also high in Vitamin E. Moreover, they promote a healthy pregnancy because of the high folates which help reduce the risk of birth defects. Peanuts also aid in boosting memory, help fight depression, and reduce the risk of heart disease (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11122711\/\">14<\/a>).<\/span><\/p>\n<ul>\n<li><strong>Pecans<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although high calories and fat, they are still good for you \u2013 especially for men. Pecans contain beta-sitosterol which helps alleviate the symptoms of an enlarged prostate.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/best-dried-fruit-for-weight-loss\/\">Best Dried Fruit For Weight Loss: Can These Healthy Snacks Keep Hunger At Bay?<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Leafy_Greens\"><\/span><strong>4. Leafy Greens<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet food list focuses heavily on <a href=\"https:\/\/betterme.world\/articles\/vegan-diet\/\" rel=\"noopener noreferrer\">vegetables<\/a>. And unsurprisingly leafy greens take center stage in any recipe that includes veggies. So don\u2019t be shy and double down on kale, collard, spinach, and arugula whenever you can.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Leafy greens are good for our bodies and our brains. Research shows that a diet that contains plenty of leafy greens is connected to a reduced risk of heart disease, certain cancers, macular degeneration, and type 2 diabetes. They may also help to keep memory sharp as a person ages (<a href=\"https:\/\/www.ars.usda.gov\/plains-area\/gfnd\/gfhnrc\/docs\/news-2013\/dark-green-leafy-vegetables\/#:~:text=The%20vitamin%20K%20contents%20of,the%20best%20cancer%2Dpreventing%20foods.\">4<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are an amazing source of nutrition for our bodies. Additionally, leafy greens are a great way to add color, texture and flavor to your meals. And thankfully, they are easy to add to your daily menu.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the key features of some particular leafy greens you should include in your Mediterranean menu.\u00a0<\/span><\/p>\n<ul>\n<li><strong>Arugula<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Arugula is exceptionally rich in vitamin K, which aids in prevention of osteoporosis and inflammatory diseases. Like other cruciferous vegetables, it has glucosinolates, which may protect against certain cancers (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5837313\/\">11<\/a>). It goes particularly well in salads.\u00a0<\/span><\/p>\n<ul>\n<li><strong>Collards\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This cooking green is quite rich in calcium, fiber, folate, and the antioxidant carotenoids beta carotene and lutein. If you saut\u00e9 it in olive oil, garlic, and with a little smoked salt, it will add flavor and make it healthier than the traditional ham hock or bacon preparation.<\/span><\/p>\n<ul>\n<li><strong>Kale\u00a0<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Opt for kale for vitamins C and K, lutein and zeaxanthin. They may help to protect against age-related macular degeneration and possibly cataracts (<a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/dry-macular-degeneration\/diagnosis-treatment\/drc-20350381#:~:text=Choose%20a%20healthy%20diet.&amp;text=Kale%2C%20spinach%2C%20broccoli%2C%20squash,in%20patients%20with%20macular%20degeneration.\">6<\/a>), and cancer-fighting glucosinolates. Use baby and mature kale in salads; you might add the mature one to your pasta.\u00a0<\/span><\/p>\n<ul>\n<li><strong>Romaine<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Beta carotene, which your body converts to vitamin A, and folate are its main nutrients. It\u2019s best in salads or on sandwiches.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Food_List\"><img decoding=\"async\" class=\"aligncenter wp-image-33030 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-3-1024x576.png\" alt=\"mediterranean diet food list\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/5-3.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Food_List\">start transforming your life<\/a> now!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Seafood\"><\/span><strong>5. Seafood<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Seafood is a natural\u00a0<\/span><a href=\"https:\/\/betterme.world\/articles\/vitamins\/\" rel=\"noopener noreferrer\"><span style=\"font-weight: 400;\">source of vitamins and minerals<\/span><\/a><span style=\"font-weight: 400;\">. B-complex vitamins, vitamin D and vitamin B. B-complex vitamins perform\u00a0<\/span><span style=\"font-weight: 400;\">a ton of different functions<\/span><span style=\"font-weight: 400;\">, influencing energy production, metabolism, concentration, and even beauty! Some kinds of fish like salmon are rich in<\/span><span style=\"font-weight: 400;\">\u00a0vitamin A<\/span><span style=\"font-weight: 400;\">, which helps protect vision and boost the immune and reproductive system\u2019s capabilities. Another vitamin found in some seafood is\u00a0<\/span><span style=\"font-weight: 400;\">vitamin D<\/span><span style=\"font-weight: 400;\">, which influences healthy bone growth, calcium absorption, and boosts immune system efficiency as well as cell growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While seafood is healthy enough to be low in saturated fats and high in protein, its greatest benefit lies in its abundant source of omega-3 fatty acids. While several studies have been conducted on the benefits of the omega-3 fatty acids, they are most notably known for their benefits in heart health (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28967596\/\">10<\/a><\/span><span style=\"font-weight: 400;\">). In fact, they can significantly reduce the risks of various cardiovascular diseases. In addition, seafood maintains eyesight, improves skin condition, boosts your brainpower, and lowers the risk of depression (<a href=\"https:\/\/www.nature.com\/articles\/tp2017206\">5<\/a><\/span><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To sum up, the Mediterranean Diet is one of the steadiest and healthiest dietary approaches out there. The Mediterranean Diet food list consists of diverse products from all food groups providing you with all essential vitamins and minerals. Make sure to combine your healthy dieting with a well-thought <a href=\"https:\/\/betterme.world\/articles\/hiking-vs-running\/\" rel=\"noopener noreferrer\">workout routine<\/a>. Check out thus 20 Minute Full Body Workout at Home, as it takes little time, but might be extremely beneficial for your health and mood.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Food_List\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES<\/b><span style=\"font-weight: 400;\">:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20833991\/\"><span style=\"font-weight: 400;\">Almond consumption and cardiovascular risk factors in adults with prediabetes<\/span><\/a><span style=\"font-weight: 400;\"> (2010, <\/span><span style=\"font-weight: 400;\">ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4237885\/\"><span style=\"font-weight: 400;\">Beneficial effects of the olive oil phenolic components oleuropein and hydroxytyrosol: focus on protection against cardiovascular and metabolic diseases<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16670693\/\"><span style=\"font-weight: 400;\">Cereal grains and legumes in the prevention of coronary heart disease and stroke: a review of the literature<\/span><\/a><span style=\"font-weight: 400;\"> (2006, <\/span><span style=\"font-weight: 400;\">\u00a0ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ars.usda.gov\/plains-area\/gfnd\/gfhnrc\/docs\/news-2013\/dark-green-leafy-vegetables\/#:~:text=The%20vitamin%20K%20contents%20of,the%20best%20cancer%2Dpreventing%20foods.\"><span style=\"font-weight: 400;\">Dark Green Leafy Vegetables<\/span><\/a><span style=\"font-weight: 400;\"> (2013, ars.usda.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nature.com\/articles\/tp2017206\"><span style=\"font-weight: 400;\">Dietary fish, n-3 polyunsaturated fatty acid consumption, and depression risk in Japan: a population-based prospective cohort study<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nature.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/dry-macular-degeneration\/diagnosis-treatment\/drc-20350381#:~:text=Choose%20a%20healthy%20diet.&amp;text=Kale%2C%20spinach%2C%20broccoli%2C%20squash,in%20patients%20with%20macular%20degeneration.\"><span style=\"font-weight: 400;\">Dry macular degeneration<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26055128\/\"><span style=\"font-weight: 400;\">Effects of High Phenolic Olive Oil on Cardiovascular Risk Factors: A Systematic Review and Meta-Analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21912106\/\"><span style=\"font-weight: 400;\">Effects of Monounsaturated Fatty Acids on Glycaemic Control in Patients With Abnormal Glucose Metabolism: A Systematic Review and Meta-Analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2011, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4586551\/\"><span style=\"font-weight: 400;\">Effects of Olive Oil on Markers of Inflammation and Endothelial Function\u2014A Systematic Review and Meta-Analysis <\/span><\/a><span style=\"font-weight: 400;\">(2015, <\/span><span style=\"font-weight: 400;\">ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28967596\/\"><span style=\"font-weight: 400;\">Fish Intake Is Associated With Lower Cardiovascular Risk in a Mediterranean Population: Prospective Results From the Moli-sani Study <\/span><\/a><span style=\"font-weight: 400;\">(2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5837313\/\"><span style=\"font-weight: 400;\">Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality\u2014a systematic review and dose-response meta-analysis of prospective studies<\/span><\/a><span style=\"font-weight: 400;\"> (2017, <\/span><span style=\"font-weight: 400;\">ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22607645\/\"><span style=\"font-weight: 400;\">Mechanisms of Action of Phenolic Compounds in Olive<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27457635\/\"><span style=\"font-weight: 400;\">Metabolic Effects of Monounsaturated Fatty Acid-Enriched Diets Compared With Carbohydrate or Polyunsaturated Fatty Acid-Enriched Diets in Patients With Type 2 Diabetes: A Systematic Review and Meta-analysis of Randomized Controlled Trials<\/span><\/a><span style=\"font-weight: 400;\"> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11122711\/\"><span style=\"font-weight: 400;\">Nut consumption and risk of coronary heart disease: a review of epidemiologic evidence<\/span><\/a><span style=\"font-weight: 400;\"> (1999, <\/span><span style=\"font-weight: 400;\">ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5840774\/\"><span style=\"font-weight: 400;\">The relationship between nut intake and risk of colorectal cancer: a case control study<\/span><\/a><span style=\"font-weight: 400;\"> (2018,<\/span><span style=\"font-weight: 400;\">ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28258038\/\"><span style=\"font-weight: 400;\">Viability-reducing activity of Coryllus avellana L. extracts against human cancer cell lines <\/span><\/a><span style=\"font-weight: 400;\">(2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3952627\/\">Walnuts Have Potential for Cancer Prevention and Treatment in Mice<\/a> (2014, ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Mediterranean Diet is one of the most popular and least restrictive dietary plans out there. It focuses on increased consumption of fruits and vegetables, healthy fats and proteins largely from olive oil, seafood, nuts, and legumes. In fact, you can eat pretty much anything on the Mediterranean diet, except for the common no-go\u2019s like sweets [&hellip;]<\/p>\n","protected":false},"author":20,"featured_media":33033,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[70],"tags":[],"coauthors":[100,87],"class_list":["post-4047","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mediterranean-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mediterranean Diet Food List: Your Ultimate Cheat Sheet - BetterMe<\/title>\n<meta name=\"description\" content=\"Read this ultimate Mediterranean Diet Food List to choose the healthiest and most nutritious products Mediterranean Diet offers.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mediterranean Diet Food List: Your Ultimate Cheat Sheet\" \/>\n<meta property=\"og:description\" content=\"Read this ultimate Mediterranean Diet Food List to choose the healthiest and most nutritious products Mediterranean Diet offers.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-4.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1152\" \/>\n\t<meta property=\"og:image:height\" content=\"648\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"A. Porter, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"A. Porter, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/\"},\"author\":{\"name\":\"A. Porter\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/960956bd749ed359df35eea95e7bc409\"},\"headline\":\"Mediterranean Diet Food List: Your Ultimate Cheat Sheet\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/\"},\"wordCount\":2143,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-4.png\",\"articleSection\":[\"Mediterranean\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Mediterranean Diet is one of the most popular and least restrictive dietary plans out there. It focuses on increased consumption of fruits and vegetables, healthy fats and proteins largely from olive oil, seafood, nuts, and legumes. In fact, you can eat pretty much anything on the Mediterranean diet, except for the common no-go\u2019s like sweets and junk food. Still, you may wonder which foods that made the green light list offer the most health benefits and what portion sizes will keep the hunger pangs at bay and hold you back from backsliding into health-crushing <a href=\\\"https:\/\/betterme.world\/articles\/take-up-this-7-day-no-junk-food-challenge\/\\\" rel=\\\"noopener noreferrer\\\">eating habits<\/a>. Keep on reading, make mental notes and be sure to add our ultimate Mediterranean diet food list to your weight loss arsenal.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The Mediterranean Diet Pyramid<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Understanding the Mediterranean Diet Pyramid is crucial for grasping the philosophy of this dietary plan. The importance of the eating process is highly underpinned. In the Mediterranean countries dinners are traditional practices aimed at encouraging connections among the people around. The bottom line is your meals should not be quick snacks you basically inhale on the go. On the contrary you should take your time, nibble on your food, let your taste buds go crazy, allow your leptin and dopamine levels skyrocket while spending quality time with people who make you overflow with joy. As this diet instead of restriction offers you plenty of delicious foods, it is important to enjoy every piece and share it with others. The way you eat is essential if you wish to adhere to this plan.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The largest share of the Mediterranean diet food list is <a href=\\\"https:\/\/betterme.world\/articles\/the-5-day-apple-diet-plan-to-prevent-fat-absorption\/\\\" rel=\\\"noopener noreferrer\\\">about f ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/\",\"name\":\"Mediterranean Diet Food List: Your Ultimate Cheat Sheet - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-4.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Read this ultimate Mediterranean Diet Food List to choose the healthiest and most nutritious products Mediterranean Diet offers.\u00a0\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-4.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-4.png\",\"width\":1152,\"height\":648,\"caption\":\"mediterranean diet food list\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/stage.betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Mediterranean\",\"item\":\"https:\/\/stage.betterme.world\/articles\/diets\/mediterranean-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Mediterranean Diet Food List: Your Ultimate Cheat Sheet\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/960956bd749ed359df35eea95e7bc409\",\"name\":\"A. Porter\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/fa4c9cc1f8369cda37d0f52f7999de90\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png\",\"caption\":\"A. Porter\"},\"description\":\"Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition. Being a part of the BetterMe Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets. His main goal is to make more people realize how essential these aspects are, and how drastically they can improve their lives.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/oleksii-popovych-0355a120b\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/alexporter\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Mediterranean Diet Food List: Your Ultimate Cheat Sheet - BetterMe","description":"Read this ultimate Mediterranean Diet Food List to choose the healthiest and most nutritious products Mediterranean Diet offers.\u00a0","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Mediterranean Diet Food List: Your Ultimate Cheat Sheet","og_description":"Read this ultimate Mediterranean Diet Food List to choose the healthiest and most nutritious products Mediterranean Diet offers.\u00a0","og_url":"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1152,"height":648,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-4.png","type":"image\/png"}],"author":"A. Porter, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"A. Porter, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/"},"author":{"name":"A. Porter","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/960956bd749ed359df35eea95e7bc409"},"headline":"Mediterranean Diet Food List: Your Ultimate Cheat Sheet","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/"},"wordCount":2143,"commentCount":0,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-4.png","articleSection":["Mediterranean"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Mediterranean Diet is one of the most popular and least restrictive dietary plans out there. It focuses on increased consumption of fruits and vegetables, healthy fats and proteins largely from olive oil, seafood, nuts, and legumes. In fact, you can eat pretty much anything on the Mediterranean diet, except for the common no-go\u2019s like sweets and junk food. Still, you may wonder which foods that made the green light list offer the most health benefits and what portion sizes will keep the hunger pangs at bay and hold you back from backsliding into health-crushing <a href=\"https:\/\/betterme.world\/articles\/take-up-this-7-day-no-junk-food-challenge\/\" rel=\"noopener noreferrer\">eating habits<\/a>. Keep on reading, make mental notes and be sure to add our ultimate Mediterranean diet food list to your weight loss arsenal.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>The Mediterranean Diet Pyramid<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Understanding the Mediterranean Diet Pyramid is crucial for grasping the philosophy of this dietary plan. The importance of the eating process is highly underpinned. In the Mediterranean countries dinners are traditional practices aimed at encouraging connections among the people around. The bottom line is your meals should not be quick snacks you basically inhale on the go. On the contrary you should take your time, nibble on your food, let your taste buds go crazy, allow your leptin and dopamine levels skyrocket while spending quality time with people who make you overflow with joy. As this diet instead of restriction offers you plenty of delicious foods, it is important to enjoy every piece and share it with others. The way you eat is essential if you wish to adhere to this plan.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The largest share of the Mediterranean diet food list is <a href=\"https:\/\/betterme.world\/articles\/the-5-day-apple-diet-plan-to-prevent-fat-absorption\/\" rel=\"noopener noreferrer\">about f ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/","url":"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/","name":"Mediterranean Diet Food List: Your Ultimate Cheat Sheet - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-4.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Read this ultimate Mediterranean Diet Food List to choose the healthiest and most nutritious products Mediterranean Diet offers.\u00a0","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-4.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-4.png","width":1152,"height":648,"caption":"mediterranean diet food list"},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/mediterranean-diet-food-list\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/stage.betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Mediterranean","item":"https:\/\/stage.betterme.world\/articles\/diets\/mediterranean-diet\/"},{"@type":"ListItem","position":4,"name":"Mediterranean Diet Food List: Your Ultimate Cheat Sheet"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/960956bd749ed359df35eea95e7bc409","name":"A. Porter","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/fa4c9cc1f8369cda37d0f52f7999de90","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/Alex-150x150.png","caption":"A. Porter"},"description":"Alex is a professional writer who takes pride in helping people achieve their health goals and motivates others to start taking care of their bodies through exercise and proper nutrition. Being a part of the BetterMe Team, he is extremely inspired by our mission to promote a healthy lifestyle, which includes not only physical, but also mental well-being. Alex emphasizes the importance of safe yet efficient workouts and healthy diets. His main goal is to make more people realize how essential these aspects are, and how drastically they can improve their lives.","sameAs":["https:\/\/www.linkedin.com\/in\/oleksii-popovych-0355a120b"],"url":"https:\/\/stage.betterme.world\/articles\/author\/alexporter\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/4047","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=4047"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/4047\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/33033"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=4047"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=4047"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=4047"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=4047"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}