The Mediterranean diet is a plant-based eating plan that emphasizes whole foods, fresh produce, lean protein, and heart-healthy unsaturated fats. It includes plenty of fruits, vegetables, seafood, beans, nuts, and whole grains. The following are some guidelines for following a Mediterranean diet:
Foods to Focus on:
- Vegetables: artichokes, arugula, avocado, beets, bell peppers, broccoli, cabbage, carrots, celery, cauliflower, cucumbers, eggplant, kale, leafy greens, spinach, tomatoes, potatoes, sweet potato, turnips, zucchini
- Fruits: apples, apricots, bananas, berries, cherries, figs, grapes, melons, oranges, peaches, pears, plums, pomegranates
- Nuts and seeds: almonds, cashews, chia seeds, hazelnuts, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, walnuts
- Legumes: chickpeas, lentils, peas, beans
- Whole grains: brown rice, quinoa, whole grain bread, whole wheat pasta
- Seafood: salmon, tuna, shrimp, mussels, oysters, sardines
- Healthy fats: extra virgin olive oil, olives, avocados, avocado oil
- Herbs and spices: basil, garlic, oregano, rosemary, thyme, turmeric
Foods to Limit or Avoid:
- Red meat: beef, lamb, pork
- Processed meat: bacon, sausage, deli meats
- Refined grains: white bread, white pasta, pizza dough containing white flour
- Added sugars: sugar-sweetened beverages, desserts, candy
- Highly processed foods: chips, crackers, packaged snacks
- Trans fats: margarine, other processed foods
- Beers and liquors: limit or avoid[[2]](https://w...
