The Best Mediterranean Diet Food List For Beginners, Acco...

What’s Happening

Breaking it down: From olive oil and leafy greens to seafood and whole grains, this practical guide breaks down what to eat and why it works.

Ready for a meal plan that’s inspired European getaway? If so, look no further than the Mediterranean diet , which prioritizes whole foods, fresh produce, and nutrient-packed meals. (plot twist fr)

Using a Mediterranean diet food list during your next grocery shopping trip is a healthy choice, but it’s also delicious—and it just might remind you of that one summer vacay in Greece.

The Details

The Mediterranean diet refers to the traditional eating habits among the countries bordering the Mediterranean Sea, per the American Heart Association (AHA). Since there are 16 countries in this region, there is no universal standard Mediterranean diet—and although there are a few basic principles, it’s not entirely restrictive.

“The Mediterranean diet is a more flexible approach to eating than other diets,” says dietitian Cara Harbstreet, RD. “It even allows for moderate alcohol consumption, such as red wine .

Why This Matters

” There are variety of cuisines and ingredients in the Mediterranean region, which means a ton of options. Need some ideas for your next grocery run? Here’s the ultimate Mediterranean diet food list you need—plus, the benefits of following a Mediterranean diet plan, according to dietitians.

Medical professionals are taking note of this development.

Key Takeaways

• Meet the the experts: Cara Harbstreet, RD is a Kansas City-based registered dietitian and the owner of Street Smart Nutrition .
• Morgan Porpora, RD, is a nutritionist with Nutrition a certified integrative health coach.
• Emily Kyle, RDN is a dietitian and author of Clean Eating Meal Prep .
• What is the Mediterranean Diet?

The Bottom Line

The Mediterranean diet encourages healthy foods like beans and legumes, fruits, herbs and spices, nuts and seeds, olive oil, vegetables, whole grains, and fish or other seafood at least twice a week, says NYC-based nutritionist Morgan Porpora, RD. “This way of eating focuses heavily on a variety of nutrients that provide healthy fats like monounsaturated fats and omega-3s, fiber , phenolic antioxidants, and phytonutrients, which are all associated with improved health and reduced disease,” she says.

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