Ultimate Mediterranean Diet Foods List

By Jamie Leach

Rich in tocopherols, carotenoids, and polyphenols, extra-virgin olive oil has antioxidant and anti-inflammatory properties.

Extra-Virgin Olive Oil

Mediterranean diet eating pattern. Frittatas, legumes, and lentil soups frequently include dark leafy greens like kale, chard, beet greens, mustard greens, cassava leaves, and collard greens.

Fruits and Veggies

In addition to reducing the need for sodium, these plant-based seasonings provide health-promoting antioxidants.

Herbs and Spices

Whole cereals are essential to the Mediterranean diet.

Whole Grains

The combination of fiber, protein, and fat found in nuts and seeds makes them a satisfying nibble.

Nuts and Seeds

Along with fruits, vegetables, and whole grains, the Mediterranean diet encourages the consumption of small quantities of dairy. 

Yogurt and Cheeses

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