Mediterranean diet food list focuses on contemporary fruit, vegetables, whole grains, nuts and seeds. it's additionally high in monounsaturated fat. This monounsaturated fat comes primarily from olive oil. one in all the explanations for sensible health statistics is that the Mediterranean diet is incredibly low in saturated fats. They solely eat beef some of times per month and do not consume the maximum amount dairy as we have a tendency to do in western society. Their main supply of protein comes from fish, with solely smaller amounts of dairy, poultry and beef.
Mediterranean diet food list.
Artichokes, beets, brussel sprouts, carrots, celeriac, collard, dandelion greens, fennel, leeks, lettuce, mache, mustard greens, Okra, Peas, Potatoes, Purslane, rutabaga (turnip), shallots, sweet potatoes (yams), zucchini, swede, scallions (spring onions), radishes, pumpkin, peppers (red, green, yellow, orange), Onions (red, brown and white), nettles, mushrooms, lettuce, kale, eggplant (aubergine), cucumber, chicory, celery, cabbage, broccoli, Arugula (rocket).
Avocado, tomatoes, apples, tangerines, apricots, strawberries, cherries, pomegranates, clementine mandarines, pears, dates, peaches, figs, olives, grapefruit, nectarines, grapes, melons and oranges
Whole grain breads, barley, millet, oats, rice, polenta, bulgur, couscous, buckwheat, durum, wheatberries and faro.
- Fish and Seafood
Yellowtail, abalone, clams, cockles, crab, lobster, flounder, eel, octopus, squid (calamari), oysters, mussels, mackerel, tilapia, salmon, sea bass, tuna, sardines, whelk and shrimp
- Poultry and Eggs
Chicken, guinea fowl, duck, chicken eggs, duck eggs, quail eggs.
- Cheese and Yogurt
Brie, feta (fetta), Corvo, chevre, ricotta, parmigiana-reggiano, manchego, pecorino, haloumi, Greek yogurt and flavored yogurt.
- Nuts and Seeds
Almonds, cashews, hazelnuts, pine nuts, pistachio, sesame seeds (tahini) and walnuts
Cannellini, chickpeas, fava (broadbeans), kidney, green beans, lentils and split peas.
- Herbs and Spices
Anise, zatar spice mix, chillies, basil, garlic, fennel, bay leaf, clove, lavender, cumin, oregano, mint, marjoram, sage, pul biber (also known as halaby pepper, aleppo pepper and flake pepper), parsley, rosemary, savory, thyme, sumac and tarragon
Pork, beef, lamb, mutton and goat.
Creme caramel, baklava, tiramisu, sorbet, biscotti, chocolate, chocolate mousse, Turkish delight, kunefe, gelato and fruit tarts.
- Water and Wine
People of the Mediterranean usually drink around six glasses of water per day and 1-2 glasses of red wine (one glass every with lunch and dinner).
So there you have got it, your Mediterranean diet food list. currently you recognize what to aim for subsequent time you go grocery looking.