By now, you’ve probably heard dietitians and medical professionals gushing over the Mediterranean diet. This is largely thanks to numerous studies showing the eating plan’s associations with healthy body weight and reduced risk of heart disease. But what does following the Mediterranean diet look like in real life?
In a nutshell, the Mediterranean diet emphasizes fresh, whole foods rich in healthy fats, fiber, protein, and vitamins and minerals while limiting processed foods and sources of added sugar and saturated fat.
Here are 11 foods to pick up on your next trip to the grocery store if you’re on the Mediterranean diet.
1. Extra-Virgin Olive Oil
The Mediterranean diet cuts back on saturated fats and incorporates more healthy fats from nuts, seeds, avocados, fatty fish, and, of course, olive oil. Olive oil is low in saturated fat and rich in heart-healthy monounsaturated fats, which are linked to helping reduce the risk for heart disease
2. Mixed Nuts and Seeds
Continuing with the theme of healthy fats: Nuts and seeds also provide fiber, minerals, antioxidants, and protein. Generally speaking, the Mediterranean diet recommends ¼ cup of nuts or seeds three times a week
3. In-Season Vegetables
The Mediterranean diet recommends eating at least six servings of fruits and vegetables (combined) per day, according to the Cleveland Clinic. While that sounds like a lot, you can start by eating just one more serving of veggies each day, and then slowly increase your intake as you get into the routine of eating more produce.
4. Beans
The Mediterranean diet calls for loading up your plate with this pantry staple — despite it being the most neglected food in the grocery store!
5. Chickpeas
While the Mediterranean diet encourages all legumes, chickpeas in particular are budget-friendly and easy to incorporate into meals and snacks. They also provide several nutrients that most Americans fall short of, according to the abovementioned study.
6. Whole Grains
Whole grains — including whole barley, oats, farro, quinoa, popcorn, and brown rice — provide fiber, minerals, and vitamins. Unlike refined grains, whole grains contain all three parts of the grain as well as the naturally occurring nutrients, such as B vitamins, antioxidants, fiber, protein, and healthy fats
7. Fresh Fruit
The Mediterranean diet also limits added sugars. Proponents of the diet suggest eating fruit instead of cookies or candy to satisfy those sweet cravings. Fruits are a great source of fiber, which helps lower the risk of belly fat, insulin resistance, and inflammation, research shows
8. Fresh Herbs
Herbs and spices add flavor and enhance dishes without extra sodium, Taub-Dix says. “In addition, herbs provide their own benefits including supporting heart and digestive health and decreasing inflammation,” she says. Research shows that herbs have antioxidant and anti-inflammatory effects that are linked to reducing the risk of disease.
9. Fatty Fish
“Fatty fish provide vitamin D, omega-3 fatty acids, and selenium, and this group of foods is rich in satisfying protein,” Taub-Dix says.
10. Plain Greek or Icelandic Yogurt
While the Mediterranean diet recommends a low to moderate intake of dairy, per the สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน, the key is choosing products without added sugars. Plain Greek and Icelandic yogurts make great options as they’re high in protein and low in calories, and provide a healthy dose of beneficial probiotics and bone-strengthening calcium, Taub-Dix says.
11. Pasture-Raised Eggs
You can eat eggs (as well as poultry) a few times per week on the Mediterranean diet, but you’ll want to choose the pasture-raised variety.