Wild salmon and tilapia provide lean protein, Omega-3 fats, and Vitamin B-6; ideal for Mediterranean diets.
Extra Virgin Olive Oil
Essential in the Mediterranean diet for cooking; it provides heart-healthy fats that help reduce blood pressure and triglyceride levels.
Berries
Rich in vitamins (A, K1, C), fiber, and antioxidants; beneficial for digestion, cell protection, and gut health. A staple in the Mediterranean diet.
Leafy Greens
Kale and spinach are crucial in the Mediterranean diet, providing Vitamins A, C, and K. Include them daily in salads or smoothies.
Whole Grains
Carbohydrates in the Mediterranean diet come from 100% whole grains like quinoa, oatmeal, and whole grain pasta. Portion sizes are smaller compared to American diets.
Greek Yogurt
High in protein and probiotics, it supports gut health with lower sugar levels than regular yogurt. Add honey for natural sweetness.
Nuts and Seeds
Important for the Mediterranean diet due to their vitamins, antioxidants, healthy fats, and weight loss benefits.
Legumes
High in fiber and protein, legumes like chickpeas, black beans, and lentils are filling and help lower cholesterol, blood pressure, and blood sugar.
Fruits and Vegetables
A wide range of fresh produce is included in the Mediterranean diet, such as broccoli, carrots, tomatoes, olives, and many more.
Red Wine
Consumed in moderation, red wine provides antioxidants that lower inflammation and can enhance longevity. It complements Mediterranean dishes well.