The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.
Research has suggested that people living in these regions tend to be healthier and have a lower risk of many chronic conditions, compared with people who follow a standard American diet. I say standard American even though I am in the UK. The UK has moved towards an American diet.
consume more:
fruits & vegetables
whole grains
legumes
nuts and seeds
consume less:
processed foods
added sugars
refined grains
limit alcohol consumption
Promote weight loss help prevent heart attacks, stroke, and type 2 diabetes, reduce the risk of premature death
Overall, however, the diet:
Is high in healthy plant foods, is low in animal products and meat includes fish and seafood at least twice a week.
You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.
You can base your diet on these foods:
Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
Poultry: chicken, duck, turkey
Eggs: chicken, quail, and duck eggs
Dairy: cheese, yogurt, milk
Red Meat: Limit consumption to probably at least half what you’re having now.
Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil
