List of Foods that You Can Eat in the Mediterranean Diet

Source: Pexels

Mediterranean meals are nutritious and delicious and can help improve heart health, brain function, and regulation of blood sugar levels. The dietary plan is one of the best heart-healthy eating meal plans. 

A Mediterranean diet includes foods rich in fiber and complex carbohydrates, low in saturated fat, cholesterol-free or low in cholesterol, high in unsaturated fat, low in salt, and moderate in sugars. This meal plan is rich in antioxidants and cancer-fighting phytochemicals, so it can help improve your health in many ways. 

The Mediterranean diet includes plenty of fruits, vegetables, whole grains, beans, fish, olive oil, and wine. It also includes moderate amounts of dairy products and red meat.

The Mediterranean Diet

The Mediterranean diet is borrowed from people in countries along the Mediterranean Sea, including Greece, Algeria, Morocco, France, Spain, and Italy. The diet is rich in fiber, antioxidants, vitamins, and minerals. It also has plenty of lean protein sources, including fish and poultry. 

In addition to promoting heart health, the Mediterranean diet has been shown to reduce the risk of developing chronic diseases such as cancer and diabetes. You can conveniently get this diet from your Mediterranean diet meal delivery to help you lose weight, maintain a healthy weight, and reduce the risk of diabetes and heart disease. Your memory will also improve from eating Mediterranean food lists while boosting your energy levels.

The diet encourages you to eat more plant-based foods. The following list includes some of the best foods to eat in this diet.

1. Vegetables

The Mediterranean diet encourages eating a lot of vegetables. Vegetables are essential to this diet because they contain vitamins, minerals, and fiber. Vegetables also help prevent constipation by adding bulk to your stool. 

Carrots, green beans, sweet potatoes, and peas are all excellent choices for this category. Try stir-fried carrots, celery, collard greens, cucumber, or spinach with olive oil and garlic. 

You will also get turnips or beets, steamed artichokes, roasted cauliflower, or asparagus from most Mediterranean meal delivery services.

Other veggies on the list include eggplant, endive, fennel bulb (including fronds), green beans (snap beans), kale/collard greens, and lettuce.

2. Fruits

Fruits are allowed on the Mediterranean diet because they provide vitamins and minerals. Fruits also help boost your immune system by increasing vitamin C intake. 

Apples, grapes, oranges, tangerines (or other citrus fruits), pears, and watermelons are all excellent choices for this category. You may also make a smoothie or juice using any combination of these fruits or other fruit juices.

3. Fish and Seafood

A vital component of the Mediterranean diet is fish from cold water sources such as salmon or mackerel because they contain omega-3 fatty acids, which have anti-inflammatory benefits for your heart health.

In Mediterranean countries like Greece and Italy, fish is a delicious and healthy part of the diet. Fish is an essential source of omega-3 fatty acids, which are good for your heart and brain. 

Fish also has the added benefit of being low in calories and high in protein. Seafood is a great choice to add some variety to your diet because it contains less saturated fat than other types of fish.

4. Animal Lean Proteins

The Mediterranean diet includes poultry and eggs as part of your daily meal plan. You can also opt for low-fat cottage cheese and lean beef. These healthy proteins can help you build lean muscle mass while burning fat simultaneously. Plus they supply your body with high-quality protein, which can help keep you feeling full longer after eating meals throughout the day.

5. Healthy Fats and Olive Oil

The Mediterranean diet is rich in healthy fats, including olive oil. Olive oil is a healthy fat shown to help lower your risk of heart disease, diabetes, and some cancers. It’s also an excellent source of monounsaturated and polyunsaturated fats, which are essential for brain function. Olive oil is particularly high in antioxidant resveratrol, which may help protect against Alzheimer’s disease.

6. Whole Grains

Source: Pexels

Whole grains help you maintain energy levels throughout the day to enjoy a healthy lifestyle. Whole grains contain fiber, which keeps you full for longer. Foods such as wheat bread, brown rice, and whole-wheat pasta are all examples of whole grains that you can find on the Mediterranean diet plan.

Whole grains make great additions to any meal because they’re high in fiber which helps keep you fuller for longer. They’re also inexpensive compared to processed foods made from refined flour loaded with sugar.

7. Legumes

The Mediterranean diet is rich in beans and lentils, one of its main protein sources (about 20%). These beans are considered high-quality protein sources because they contain all the essential amino acids that build muscle tissue. You should consume legumes at least once per day for their health benefits!

Legumes are a great source of protein and vitamins, including folate (which aids with fertility), iron, and zinc. Beans contain many other minerals, too, including copper, magnesium, phosphorus, and selenium. 

Legumes are also high in fiber which helps reduce cholesterol levels in the bloodstream. You can buy beans from most supermarkets, which are easy to find and cook up quickly. Just soak them in water overnight before cooking them for the best results!

8. Nuts and Seeds

Nuts and seeds are a great source of healthy fats, essential to maintaining a healthy weight. They also provide a good source of protein, magnesium, and other nutrients. The Mediterranean diet is rich in nuts and seeds like almonds, hazelnuts, pistachios, walnuts, sesame seeds, and flaxseeds.

9. Use More Herbs and Spices Instead of Salt to Flavor Foods

Source: Pixabay

You will find lots of herbs and spices in this diet plan because they add flavor to food without adding calories or salt. You should be able to find fresh herbs at your Mediterranean diet meal delivery, local market, or grocery store. You can substitute fresh herbs with dried ones if need be, though!

Herbs add flavor without adding salt, so you don’t need to use as much of it when cooking at home. For example, basil adds great flavor to pesto sauce, while oregano adds depth to tomato or marinara sauce. You can also use rosemary in place of salt on baked potatoes or roasted vegetables if desired.

Final Thoughts

The Mediterranean diet is easy to follow, provides excellent health benefits, and is satisfying. Your Mediterranean diet meal delivery can help you with the right foods and get the benefits of the Mediterranean Diet.

The Mediterranean diet is a heart-healthy, nutritious way of eating that can help reduce the risk of chronic diseases like heart disease, stroke, cancer, and diabetes. It includes a variety of vegetables, fruits, whole grains, fish, and nuts. You might also consider moderate amounts of dairy products and red meat and limited quantities of wine.