Artichokes, eggplant, celery, broccoli, onions, peas, peppers, sweet potatoes, lettuce, mushrooms, celery and tomatoes
The Mediterranean diet emphasizes eating foods like fish, fruits, vegetables, beans, high-fiber breads and whole grains, nuts, and olive oil. Meat, cheese, and sweets are very limited. The recommended foods are rich with monounsaturated fats, fiber, and omega-3 fatty acids. Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat. The Mediterranean Diet Cookbook (2013) is a cookbook for a Mediterranean diet. 1  Eat fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes, seeds, herbs, spices, seafood. 2  Limit cheese and yogurt, poultry, eggs, wine. The Mediterranean diet food list is derived from the eating habits of the Mediterranean people, namely those who live in Spain, France, Tunisia, Lebanon, Morocco, Greece and Italy. The diet of these people has remained pretty much unchanged for thousands of years. The Mediterranean diet food list focuses on fresh fruit, vegetables, whole grains, nuts and seeds. It is also high in monounsaturated fat. This monounsaturated fat comes primarily from olive oil. Vegetables should be consumed in large amounts when following the Mediterranean diet. Featured foods include artichokes, eggplant, celery, broccoli, onions, peas, peppers, sweet potatoes, lettuce, mushrooms, celery and tomatoes. In place of sweets, fruits are eaten for desserts. 1 Eat fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes, seeds, herbs, spices, seafood. 2  Limit cheese and yogurt, poultry, eggs, wine. 3  Avoid or eat rarely meat, sweets foods, soft drinks, processed foods, fast food.
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list of foods for mediterranean diet