The basic idea of the Mediterranean diet is to eat real, whole foods and to a great extent avoid processed foods. In general, you want to try to base your food around fruits and vegetables (targeting about nine servings a day), whole grains, beans, nuts and legumes. Add some healthy fats like omega-3-rich fish and olive oil. And if you are in a mood for meat, stick to lean meats like chicken and turkey.
Here is a breakdown of what to eat on the Mediterranean diet: Vegetables: spinach, rucola, broccoli rabbit, kale, tomatoes, broccoli, carrots, Brussels sprouts, onions, garlic, peppers, artichokes, courgettes, eggplants, pumpkins, mushrooms, celery, dill, cabbage, leek, beets, potatoes, sweet potatoes, turnips and more. Fruit: grapes, lemons, oranges, fruits, figs, melons, peaches, plums, apples, pears, grapefruit, pomegranates, apricots, avocados, olives and others. Nuts and seeds: Nuts, almonds, pistachios, cedar nuts, hazelnuts, cashew nuts, sesame seeds, sunflower seeds, pumpkin seeds and others. Legumes, lentils, chickpeas, beans, peas, peanuts and others. Quince, Barley, Buckwheat, Bulgur, Faro, Millet, Oats, Pollen, Rice, Strawberries , parmesan cheese, ricotta cheese, mozzarella and others.
Eggs: Eggs from chicken, duck eggs, quail eggs and more. Sardines, anchovies, salmon, tuna, trout, mackerel, bass, sea bass, shrimps, oysters, mussels, mussels, crabs and others.
Meat: chicken, turkey, duck, etc. Fruit flavors and spices: olive oil from avocado, balsamic vinegar, red wine vinegar, honey, salt, pepper, cayenne, turmeric, ginger, marjoram, thyme, rosemary, mint, cumin, dill, parsley, red pepper, bay leaf, basil, sage, cinnamon and more.
Drinks: Water, Tea, Coffee and Red Wine (in moderate quantities: 1
Foods to Avoid High Process Seven foods, including foods and beverages containing excess sugars, refined grains, trans fats and refined vegetable oils (soybean oil, corn oil, etc.)