A Mediterranean diet includes vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood, and extra virgin olive oil. Research has found multiple health benefits to following a Mediterranean diet, including protection against memory loss and dementia. Below are a few suggestions for foods in the categories mentioned above to add to your diet.
- Vegetables: Tomatoes, broccoli, kale, spinach, cauliflower, carrots, brussels sprouts, and cucumbers
- Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
- Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds
- Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas
- Tubers: Potatoes, sweet potatoes, turnips, yams
- Whole grains: Whole oats, brown rice, corn, buckwheat, whole wheat, whole-grain bread, and pasta
- Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
- Poultry: Chicken, duck, turkey
- Dairy: Cheese, yogurt, Greek yogurt
- Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
- Healthy Fats: Extra virgin olive oil, olives, avocados, and avocado oil
It can be challenging and overwhelming to try something new! To help, we have included a few options for meals that follow the Mediterranean diet:
- For Breakfast try an omelet with veggies, tomatoes, and onions and a piece of fruit or a cup of yogurt with sliced fruits and nuts.
- For Lunch try a whole-grain sandwich, with cheese and fresh vegetables or a fresh salad with tomatoes, olives, and feta cheese.
- For Dinner, a Mediterranean lasagna is a great option, or try broiled salmon, served with brown rice and vegetables.
