Mediterranean Diet
Heart-healthy Mediterranean eating pattern
Search Foods
Apple, Medium
Fruits
1 medium apple
Banana, Medium
Fruits
1 medium banana
White Bread
Grains
1 slice
Brown Rice, Cooked
Grains
1/2 cup
Chicken Breast, Grilled
Proteins
3 oz
Salmon, Atlantic
Proteins
3 oz
Broccoli, Steamed
Vegetables
1/2 cup
Spinach, Raw
Vegetables
1 cup
Milk, 2% Fat
Dairy
1 cup
Greek Yogurt, Plain
Dairy
6 oz
Avocado
Fats
1/2 medium
Olive Oil
Fats
1 tbsp
Almonds, Raw
Nuts & Seeds
1 oz (23 nuts)
Quinoa, Cooked
Grains
1/2 cup
Sweet Potato, Baked
Vegetables
1 medium
No Foods Selected
Search and select foods above to compare their nutritional values for the Mediterranean Diet.
Mediterranean Diet Guide
Overview
The Mediterranean diet is based on the traditional eating patterns of countries bordering the Mediterranean Sea, emphasizing whole foods, healthy fats, and moderate wine consumption.
Key Principles
- Emphasize olive oil as the primary source of dietary fat
- Eat plenty of fruits, vegetables, whole grains, and legumes
- Include fish and seafood regularly
- Consume moderate amounts of dairy and poultry
- Limit red meat consumption
Food Guidelines
Recommended
- Olive oil
- Fish and seafood
- Fruits and vegetables
- Whole grains
- Legumes
- Nuts
Limit
- Poultry
- Eggs
- Dairy products
- Red wine (in moderation)
Avoid
- Processed foods
- Refined sugars
- Refined grains
- Trans fats
- Processed meats
Practical Tips
- Use olive oil for cooking and dressing salads
- Eat fish at least twice a week
- Snack on nuts and fresh fruits
- Enjoy meals with family and friends when possible
Important: This information is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider or a registered dietitian before making significant changes to your diet, especially if you have medical conditions or take medications.