What Is the Mediterranean Diet?
For the sixth consecutive year, the Mediterranean diet is considered The best overall diet for nutrition, wellness and longevity.
This diet is focused on the overall quality of your eating rather rich in fruits and vegetables, whole grains, fatty fish, seafood and olive oil.
The Mediterranean diet is widely appreciated for its health benefits. this Mediterranean food helps the proper functioning of the digestive system, especially extra virgin olive oil, has multiple health benefits.
This diet has no restrictions, is widely promoted due to its positive impact on heart health
Mediterranean Diet Food List
Produce consumed on a Mediterranean diet includes: vegetables, nuts and seeds, fish and seafood, poultry, cheese, olive oil…
This diet encourage people to limit, but it’s not a must: red meat, sweets and Highly processed foods.
Fish & Meat
- Anchovies
- Chicken
- Crab
- Duck
- Herring
- Octopus
- Sardines
- Sea bass
- Tuna
Fruits
- Apples
- Bananas
- Blackberries
- Blueberries
- Dates
- Clementines
- Dates
- Lemons
- Oranges
Vegetables
- Artichokes
- Beets
- Bell peppers
- Broccoli
- Carrots
- Dark greens
- Onions
- Potatoes
- White meat
Whole Grains
- Barley
- Brown rice
- Buckwheat
- Pasta
- Pita bread
- Oats
- Whole wheat
- Whole grain bread
- Whole grain rice
Nuts & Seeds
- Almonds
- Cashews
- Cashews
- Hazelnuts
- Macadamia nuts
- Olives
- Pistachios
- Sesame seeds
- Tahini
- Walnuts
Cheese & Drinks
- Cheese
- Greek yogurt
- Milk
- Coffee
- Tea
- Water
Pros and Cons of the Mediterranean Diet
Pros
- Promotes heart health & increased life span
- It promotes and increase healthy metabolism.
- Prevent and treat diabetes
- Help you lose weight
- Reduce cancer risk
- Good for your memory and mental health
- A wide variety of products and tastes
- Balanced, flavorful and environmentally friendly
Cons
- Low levels of iron and Calcium from eating fewer dairy products and meat.
- Can be expensive, some foods are costly
- Can be expensive
- May set you up for stomach problems.
- May fall short on some nutrients
- Can be time-consuming
