Eat & Avoid on the Mediterranean Diet: What to know?

The Mediterranean Diet emphasizes fresh, whole, and natural foods, while limiting processed and heavily refined items. Below is a complete guide to what’s recommended and what to minimize or avoid:

Foods to Eat Frequently:

CategoryExamples
VegetablesSpinach, tomatoes, zucchini, eggplant, broccoli, kale, onions, carrots
FruitsApples, grapes, figs, berries, oranges, watermelon, pomegranates
Whole GrainsBrown rice, quinoa, whole wheat bread/pasta, bulgur, farro
LegumesChickpeas, lentils, black beans, white beans, peas
Nuts & SeedsAlmonds, walnuts, pistachios, sunflower seeds, chia seeds
Healthy FatsExtra virgin olive oil, olives, avocado
Herbs & SpicesBasil, oregano, rosemary, parsley, garlic, cumin, cinnamon
Fish & SeafoodSalmon, sardines, tuna, mackerel, shrimp (2–3 times per week)
Dairy (Moderate)Greek yogurt, feta, Parmesan, low-fat cheeses
Poultry & EggsChicken, turkey, eggs (in moderation)
Red Wine (Optional)1 glass per day for women, up to 2 for men (with meals)
WaterMain beverage, herbal teas also encouraged

Foods to Limit or Avoid:

CategoryExamples
Refined GrainsWhite bread, white rice, refined pasta
Sugary FoodsCandy, cakes, cookies, sweetened cereals, soda
Processed MeatsSausages, bacon, hot dogs, deli meats
Red Meat (Limit)Beef, pork, lamb – eat occasionally (1–2 times/month)
Trans FatsMargarine, fried fast foods, store-bought baked goods
Highly Processed FoodsFrozen meals, chips, snacks with artificial preservatives
Sweetened BeveragesSoda, sweetened juices, energy drinks
Butter & CreamUse olive oil instead
Alcohol in excessStick to moderate wine, avoid heavy alcohol consumption

Quick Tip:

If it comes in a package with a long list of ingredients, it probably doesn’t belong on a Mediterranean plate!

  • Sample 1-day meal plan

Example Daily Meal:

  • Breakfast: Greek yogurt with berries and walnuts
  • Lunch: Quinoa salad with chickpeas, tomatoes, cucumbers, and olive oil
  • Dinner: Grilled fish, steamed greens, and roasted sweet potatoes
  • Snack: A handful of almonds or fresh fruit

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