{"id":47594,"date":"2022-11-24T19:50:34","date_gmt":"2022-11-24T19:50:34","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47594"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"mediterranean-diet-food","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/","title":{"rendered":"Mediterranean Diet Food List: What To Eat And What To Avoid On This Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#How_The_Mediterranean_Diet_Works\" >How The Mediterranean Diet Works<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Lowers_Rates_Of_Obesity\" >Lowers Rates Of Obesity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Reduces_Risk_Of_Heart_Disease\" >Reduces Risk Of Heart Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Prevents_Alzheimers_And_Parkinsons_Diseases\" >Prevents Alzheimer&#8217;s And Parkinson&#8217;s Diseases<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Staves_Off_Type_2_Diabetes\" >Staves Off Type 2 Diabetes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Helps_Fight_Inflammation\" >Helps Fight Inflammation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#May_Protect_You_From_Cancer\" >May Protect You From Cancer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#May_Ease_Depression_Symptoms\" >May Ease Depression Symptoms<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#What_To_Eat_On_The_Mediterranean_Diet\" >What To Eat On The Mediterranean Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Brightly-Colored_Fruits_And_Vegetables\" >Brightly-Colored Fruits And Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Legumes\" >Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Whole_Grains\" >Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Nuts_And_Seeds\" >Nuts And Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Olive_Oil_And_Other_Healthy_Fats\" >Olive Oil And Other Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Fish_And_Seafood\" >Fish And Seafood<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Dairy\" >Dairy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Herbs_And_Spices\" >Herbs And Spices<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#What_To_Avoid_On_The_Mediterranean_Diet\" >What To Avoid On The Mediterranean Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Added_Sugar\" >Added Sugar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Refined_Grains\" >Refined Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Trans_Fats\" >Trans Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Refined_Oils\" >Refined Oils<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Processed_Meat\" >Processed Meat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Convenience_Foods\" >Convenience Foods<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">As far as diets go, the Mediterranean diet is one of the most well-researched and proven effective. This diet is based on the traditional foods and lifestyle of people living in countries along the Mediterranean Sea. <\/span><span style=\"font-weight: 400;\">There are many benefits associated with following a Mediterranean diet, including a lower risk of heart disease, cancer, diabetes, and stroke (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). The diet has also been shown to help improve cognitive function and memory, and reduce the risk of Alzheimer&#8217;s and Parkinson&#8217;s diseases (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/7\/674\/htm\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">If you&#8217;re interested in trying out the Mediterranean diet, knowing exactly what to eat and what to avoid is crucial for success. This Mediterranean diet food list will help you get started on the healthy eating plan.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=785&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_The_Mediterranean_Diet_Works\"><\/span><strong>How The Mediterranean Diet Works<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet emphasizes specific foods that are rich in healthy fats, <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\">antioxidants<\/a>, and fiber. This diet also limits red meat, refined grains, sweets, and sugary drinks (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/7\/11\/5459\/htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). As a result, people who follow this eating pattern tend to have:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lowers_Rates_Of_Obesity\"><\/span><strong>Lowers Rates Of Obesity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A recent study found that the Mediterranean diet was linked to a lower rate of obesity (<\/span><a href=\"https:\/\/academic.oup.com\/advances\/article-abstract\/13\/1\/152\/6342524?redirectedFrom=fulltext\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This is attributable to the fact that the diet is rich in healthy foods that promote weight loss, such as fruits, vegetables, whole grains, and fish.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduces_Risk_Of_Heart_Disease\"><\/span><strong>Reduces Risk Of Heart Disease<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/\">Mediterranean diet<\/a> has also been shown to reduce the risk of heart disease (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/CIRCRESAHA.118.313348\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). This is likely due to the fact that the diet is high in omega-3 fatty acids, which have been linked to a reduced risk of heart disease.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Its high-fiber content may also play a role in heart health by reducing cholesterol levels (<\/span><a href=\"https:\/\/academic.oup.com\/biomedgerontology\/article\/73\/3\/318\/4736301\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Prevents_Alzheimers_And_Parkinsons_Diseases\"><\/span><strong>Prevents Alzheimer&#8217;s And Parkinson&#8217;s Diseases<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have shown that the Mediterranean diet may help to prevent Alzheimer&#8217;s and Parkinson&#8217;s diseases (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/7\/674\/htm\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is likely due to the fact that the diet is high in antioxidants, which protect the brain from damage. The healthy fats in the diet may also play a role in preventing cognitive decline.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Staves_Off_Type_2_Diabetes\"><\/span><strong>Staves Off Type 2 Diabetes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Type 2 diabetes is a serious condition that can lead to complications such as heart disease, stroke, and kidney problems (<\/span><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/diabetes\/overview\/preventing-problems\/heart-disease-stroke\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet has been shown to help prevent the development of type 2 diabetes (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/8\/2236\/htm\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). This is likely due to the fact that the diet helps to keep blood sugar levels in check.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, some research has shown that the <a href=\"https:\/\/betterme.world\/articles\/28-day-mediterranean-diet-plan\/\">Mediterranean diet<\/a> is more effective at managing blood sugar levels than low-glycemic, low-carb, and high-protein diets (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/4\/1307\/htm\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Helps_Fight_Inflammation\"><\/span><strong>Helps Fight Inflammation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet is also thought to help lessen inflammation (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4443792\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">). This is due to the fact that the diet is rich in anti-inflammatory foods, such as olive oil, fish, and nuts. The antioxidant-rich fruits and vegetables in the diet may also play a role in reducing inflammation.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/mediterranean-eggplant-salad\/\"><i>Healthy Mediterranean Eggplant Salad Recipe<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=785&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47341 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-1024x576.png\" alt=\"mediterranean diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Protect_You_From_Cancer\"><\/span><strong>May Protect You From Cancer<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cancer is a complex disease that can be difficult to prevent. However, the Mediterranean diet may help to lower your risk of developing cancer (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/9\/2059\/htm\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This is likely due to the fact that the diet is high in antioxidants and anti-inflammatory foods, which have been linked to a reduced risk of cancer.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Ease_Depression_Symptoms\"><\/span><strong>May Ease Depression Symptoms<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Depression is a common mental health disorder that can cause a wide range of symptoms, such as fatigue, insomnia, and loss of interest in activities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK430847\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet has been shown to help ease depression symptoms. This is likely due to the fact that the diet is rich in omega-3 fatty acids, which have been linked to improved mental health (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7536728\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The diet&#8217;s high content of antioxidants may also play a role in alleviating depression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3512361\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_On_The_Mediterranean_Diet\"><\/span><strong>What To Eat On The Mediterranean Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Certain food groups are central to the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan\/\">Mediterranean diet<\/a>, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Brightly-Colored_Fruits_And_Vegetables\"><\/span><strong>Brightly-Colored Fruits And Vegetables<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet is rich in fruits and vegetables, which are loaded with antioxidants and other nutrients that are beneficial for health (<\/span><a href=\"https:\/\/academic.oup.com\/advances\/article\/3\/4\/506\/4591497\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Some of the best fruits and vegetables to include in your diet are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green-colored fruits and vegetables (broccoli, lettuce, celery, green peppers, kiwi, okra) &#8211; contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, iron, calcium, and Beta-carotene. These nutrients are important for vision, bone health, and cancer prevention.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yellow and Orange-colored fruits and vegetables (carrots, sweet potatoes, squash, mangoes, oranges, apricots) &#8211; contain Beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients are important for heart health, immunity, bone health, and cancer prevention.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red-colored fruits and vegetables (tomatoes, watermelons, pink grapefruit, strawberries, red peppers) &#8211; contain lycopene, flavonoids, ellagic acid, quercetin, and vitamin C. These nutrients are important for heart health, immunity, and cancer prevention.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Purple and blue-colored fruits and vegetables (blueberries, blackberries, plums, purple cabbage, and eggplant) &#8211; contain anthocyanins, ellagic acid, resveratrol, and <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\">vitamin C<\/a>. These nutrients are important for brain health, gut health, immunity, fighting inflammation and cancer prevention.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White-colored fruits and vegetables (garlic, onions, white potatoes, bananas, cauliflower) &#8211; contain quercetin, selenium, allicin, and sulfur. These nutrients are important for fighting inflammation, balancing hormones and cancer prevention.<\/span><\/li>\n<\/ul>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=785&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=785&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-44375 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207564-1024x576.png\" alt=\"mediterranean diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207564.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207564-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207564.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207564-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207564.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Legumes\"><\/span><strong>Legumes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Legumes are a rich source of protein for people on the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-paleo\/\">Mediterranean diet<\/a>. They are also a good source of fiber, which can help improve digestive health and regulate blood sugar levels (<\/span><a href=\"https:\/\/diabetesjournals.org\/clinical\/article\/33\/4\/198\/31811\/Legumes-Health-Benefits-and-Culinary-Approaches-to\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Some of the best legumes to include in your diet are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kidney beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soybeans<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Note that a side effect of high-fiber diets like the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-keto\/\">Mediterranean diet<\/a> is increased flatulence. To minimize this side effect, start slowly with legumes and increase your intake gradually over time.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><strong>Whole Grains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet includes whole grains as a source of healthy carbohydrates.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whole grains are a good source of fiber, which can help improve digestive health and regulate blood sugar levels. The germ and bran of whole grains contain important vitamins, minerals, and antioxidants (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5310957\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, the slow release of carbohydrates from whole grains can help maintain energy levels and prevent spikes in blood sugar (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459280\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Some of the best whole grains to include in your diet are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rye<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barley<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Buckwheat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Millet<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Nuts_And_Seeds\"><\/span><strong>Nuts And Seeds<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Nuts and seeds are a good source of protein, healthy fats, and fiber. They are also a good source of vitamins and minerals, including magnesium, zinc, and selenium (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/2\/7\/652\/htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nuts and seeds can help improve heart health, cognitive function, and blood sugar control (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/2\/7\/652\/htm\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Some of the best nuts and seeds to include in your diet are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pistachios<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hazelnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Macadamia nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pumpkin seeds<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Note that nuts and seeds are typically calorie-dense. Therefore, it is important to practice portion control when including them in your diet. This is especially true if you&#8217;re using the Mediterranean diet to lose weight.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Olive_Oil_And_Other_Healthy_Fats\"><\/span><strong>Olive Oil And Other Healthy Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Extra-virgin olive oil is the cornerstone of the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food-list\/\">Mediterranean diet<\/a>. It is a good source of healthy monounsaturated fats and antioxidants. The health benefits of olive oil include improved heart health, cognitive function, and blood sugar control (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/11\/9\/2039\/htm\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When using olive oil, it is important to choose a high-quality olive oil and to use it in moderation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to olive oil, the Mediterranean diet includes other healthy fats, such as avocados and nuts. These foods are also a good source of antioxidants and monounsaturated fats.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=785&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-44377 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207567-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207567.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207567-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207567.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207567-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207567.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fish_And_Seafood\"><\/span><strong>Fish And Seafood<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fish is a good source of protein, healthy fats, and omega-3 fatty acids. The health benefits of fish include improved heart health, cognitive function, and joint pain relief (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15366399\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Some of the best fish to include in your diet are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sardines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anchovies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrimp<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crab<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lobster<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mussels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oysters<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/gluten-free-mediterranean\/\"><i>The Gluten-Free Mediterranean Diet: How It Works, Benefits, And Tips For Getting Started<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dairy\"><\/span><strong>Dairy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dairy products are a good source of calcium, vitamin D, and protein. The health benefits of dairy include improved bone health, reduced inflammation, and lower blood pressure (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00223-015-0062-x\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Some of the best dairy products to include in your diet are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kefir<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Note that dairy products are typically high in saturated fat. Therefore, it is important to choose low-fat or nonfat dairy products when possible.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Herbs_And_Spices\"><\/span><strong>Herbs And Spices<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Herbs and spices are a good source of antioxidants. They can also help to improve cognitive function and relieve joint pain (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1756464615001127\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Some of the best herbs and spices to include in your diet are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Garlic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rosemary<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thyme<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oregano<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Basil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cumin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turmeric<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ginger<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chili pepper<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=785&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-44372 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207561-1024x576.png\" alt=\"mediterranean diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207561.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207561-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207561.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207561-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207561.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Avoid_On_The_Mediterranean_Diet\"><\/span><strong>What To Avoid On The Mediterranean Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While there are many healthy foods to include in your diet, there are also some unhealthy foods that you should avoid.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Added_Sugar\"><\/span><strong>Added Sugar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Added sugar refers to any sugar that is not naturally found in food. Examples of added sugar include table sugar, honey, molasses, and syrups. In contrast, natural sugars are found in fruits, vegetables, and dairy products.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that consuming too much added sugar can lead to an increased risk of obesity, type 2 diabetes, and heart disease (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00394-016-1257-2\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, it is important to limit your intake of foods that contain added sugar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet limits all foods that have been sweetened with sugar, including ice cream, candy, cake, cookies, and pastries.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Refined_Grains\"><\/span><strong>Refined Grains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Refined grains are grains that have been stripped of their outer layer (the bran) and inner layer (the germ). This process removes some of the fiber, vitamins, and minerals from the grain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that consuming too many refined grains can lead to an increased risk of obesity, type 2 diabetes, and heart disease (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/79\/5\/774\/4690186\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). That&#8217;s because refined grains are typically high in sugar and low in fiber.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming them causes a spike in blood sugar and later cravings for more sugary foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet limits all refined grains, including white bread, pasta made with white flour, and white rice.<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=785&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=785&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47347 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207787-1024x576.png\" alt=\"mediterranean diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207787.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207787-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207787.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207787-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207787.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Trans_Fats\"><\/span><strong>Trans Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Of all dietary fats, trans fats are the most harmful to your health. Trans fats are created when manufacturers add hydrogen to vegetable oils in order to solidify them. This process is called hydrogenation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trans fats are often found in processed foods, such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Margarine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetable shortening<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fried foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked goods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Snack foodsPackaged goods<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Studies have shown that consuming trans fats can lead to an increased risk of obesity, type 2 diabetes, and heart disease. That&#8217;s because trans fats are associated with an increase in &#8220;bad&#8221; LDL cholesterol and a decrease in &#8220;good&#8221; HDL cholesterol (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3551118\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Refined_Oils\"><\/span><strong>Refined Oils<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Refined oils are oils that have been processed to remove impurities. The process of refining oils often involves the use of chemicals and high temperatures. This can damage the nutrients in the oil and make them less healthy (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2214750016300592\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of refined oils include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soybean oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Corn oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Canola oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetable oil<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet limits all refined oils. Instead, it recommends using olive oil, which is a type of unrefined oil.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=785&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-47205 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207651-1024x576.png\" alt=\"mediterranean diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207651.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207651-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207651.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207651-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207651.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Processed_Meat\"><\/span><strong>Processed Meat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The meat industry has come up with many different ways to process meat, including curing, salting, smoking, and adding chemicals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Processed meat is often high in sodium, which can lead to high blood pressure. It is also associated with an increased risk of cancer (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0098299716300401?via%3Dihub\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, it is best to limit your intake of processed meat. The Mediterranean diet recommends eating mostly unprocessed meat, such as free range chicken and grass-fed beef.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Convenience_Foods\"><\/span><strong>Convenience Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Convenience foods are foods that are quick and easy to prepare. They often come in packages or boxes and can be microwaved or eaten on the go.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of convenience foods include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frozen dinners<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Packaged snacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Canned soups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pretzels<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Convenience foods are often high in calories, unhealthy fats, and added sugar. They are also low in nutrients (<\/span><a href=\"https:\/\/www.academia.edu\/52600322\/Relationship_between_Consumption_of_Convenience_Foods_and_Health_Status_of_the_Working_Women\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, it is best to limit your intake of convenience foods. The Mediterranean diet recommends eating mostly whole, unprocessed foods.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet is a healthy way of eating that limits processed foods, refined grains, and refined oils. Instead, it focuses on consuming whole, unprocessed foods, such as fruits, vegetables, whole grains, and unprocessed meat. This diet has been shown to reduce the risk of obesity, type 2 diabetes, and heart disease.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=785&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=785&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n","protected":false},"excerpt":{"rendered":"<p>As far as diets go, the Mediterranean diet is one of the most well-researched and proven effective. This diet is based on the traditional foods and lifestyle of people living in countries along the Mediterranean Sea. There are many benefits associated with following a Mediterranean diet, including a lower risk of heart disease, cancer, diabetes, [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":47595,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[70],"tags":[],"coauthors":[114,87],"class_list":["post-47594","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mediterranean-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mediterranean Diet Food List: What To Eat And What To Avoid On This Diet - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a healthier way of eating? This \u2605 MEDITERRANEAN DIET FOOD LIST \u27a4 will help you choose the best foods to eat on this healthy diet. Keep reading to find out everything you want to know.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mediterranean Diet Food List: What To Eat And What To Avoid On This Diet\" \/>\n<meta property=\"og:description\" content=\"Looking for a healthier way of eating? This \u2605 MEDITERRANEAN DIET FOOD LIST \u27a4 will help you choose the best foods to eat on this healthy diet. Keep reading to find out everything you want to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_548820358-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736\"},\"headline\":\"Mediterranean Diet Food List: What To Eat And What To Avoid On This Diet\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/\"},\"wordCount\":2119,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_548820358-scaled.jpg\",\"articleSection\":[\"Mediterranean\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">As far as diets go, the Mediterranean diet is one of the most well-researched and proven effective. This diet is based on the traditional foods and lifestyle of people living in countries along the Mediterranean Sea. <\/span><span style=\\\"font-weight: 400;\\\">There are many benefits associated with following a Mediterranean diet, including a lower risk of heart disease, cancer, diabetes, and stroke (<\/span><a href=\\\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/joim.13333\\\"><span style=\\\"font-weight: 400;\\\">27<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The diet has also been shown to help improve cognitive function and memory, and reduce the risk of Alzheimer's and Parkinson's diseases (<\/span><a href=\\\"https:\/\/www.mdpi.com\/2072-6643\/9\/7\/674\/htm\\\"><span style=\\\"font-weight: 400;\\\">24<\/span><\/a><span style=\\\"font-weight: 400;\\\">). <\/span><span style=\\\"font-weight: 400;\\\">If you're interested in trying out the Mediterranean diet, knowing exactly what to eat and what to avoid is crucial for success. This Mediterranean diet food list will help you get started on the healthy eating plan.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How The Mediterranean Diet Works<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The Mediterranean diet emphasizes specific foods that are rich in healthy fats, <a href=\\\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\\\">antioxidants<\/a>, and fiber. This diet also limits red meat, refined grains, sweets, and sugary drinks (<\/span><a href=\\\"https:\/\/www.mdpi.com\/2072-6643\/7\/11\/5459\/htm\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). As a result, people who follow this eating pattern tend to have:<\/span>\\r\\n<h3><strong>Lowers Rates Of Obesity<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">A recent study found that the Mediterranean diet was linked to a lower rate of obesity (<\/span><a href=\\\"https:\/\/academic.oup.com\/advances\/article-abstract\/13\/1\/152\/6342524?redirectedFrom=fulltext\\\" ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/\",\"name\":\"Mediterranean Diet Food List: What To Eat And What To Avoid On This Diet - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_548820358-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Looking for a healthier way of eating? 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Keep reading to find out everything you want to know.","og_url":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1709,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_548820358-scaled.jpg","type":"image\/jpeg"}],"author":"R. Mogeni, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni, Kristen Fleming, RD","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736"},"headline":"Mediterranean Diet Food List: What To Eat And What To Avoid On This Diet","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/"},"wordCount":2119,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_548820358-scaled.jpg","articleSection":["Mediterranean"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">As far as diets go, the Mediterranean diet is one of the most well-researched and proven effective. This diet is based on the traditional foods and lifestyle of people living in countries along the Mediterranean Sea. <\/span><span style=\"font-weight: 400;\">There are many benefits associated with following a Mediterranean diet, including a lower risk of heart disease, cancer, diabetes, and stroke (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">). The diet has also been shown to help improve cognitive function and memory, and reduce the risk of Alzheimer's and Parkinson's diseases (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/7\/674\/htm\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\">If you're interested in trying out the Mediterranean diet, knowing exactly what to eat and what to avoid is crucial for success. This Mediterranean diet food list will help you get started on the healthy eating plan.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>How The Mediterranean Diet Works<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The Mediterranean diet emphasizes specific foods that are rich in healthy fats, <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\">antioxidants<\/a>, and fiber. This diet also limits red meat, refined grains, sweets, and sugary drinks (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/7\/11\/5459\/htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). As a result, people who follow this eating pattern tend to have:<\/span>\r\n<h3><strong>Lowers Rates Of Obesity<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">A recent study found that the Mediterranean diet was linked to a lower rate of obesity (<\/span><a href=\"https:\/\/academic.oup.com\/advances\/article-abstract\/13\/1\/152\/6342524?redirectedFrom=fulltext\" ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/","url":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/","name":"Mediterranean Diet Food List: What To Eat And What To Avoid On This Diet - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-food\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_548820358-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Looking for a healthier way of eating? 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Mogeni","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/33ee1f9a0f2ce826d65db1eb4e7b1c63","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","caption":"R. Mogeni"},"description":"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. 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