In This ArticleView AllIn This ArticleDiet OverviewUltimate Shopping ListWhat Does the Research Say?
In This ArticleView All
View All
In This Article
Diet Overview
Ultimate Shopping List
What Does the Research Say?
Melina Hammer
Key Components of the Mediterranean Diet
One key component of the Mediterranean diet is the emphasis onfoods that may help reduce inflammationand oxidative stress, which are at the root of many chronic diseases.These foods include omega-3-rich fish, fruits and vegetables, nuts and seeds and healthy oils.The dietary pattern is particularly rich in monounsaturated fats, which can help decrease bad LDL cholesterol and raise good HDL cholesterol—a win-win for the cardiovascular system. Plus, the heightened emphasis onplant-based foodshelps ensure a bounty of fiber and phytonutrients.
The prominence of plant foods in the Mediterranean diet leaves little room for highly-processed foods, added sugar and saturated fat. And although full-fat dairy is still consumed in moderation, red meat and sweets are limited to a few times per month. Wine is enjoyed in moderation with dinner; However, when it’s not poured, water is the beverage of choice.
Beyond specific food groups, a large part of the Mediterranean diet’s benefits are based on healthy habits associated with the diet: cooking meals at home (and enjoying them with company), living an active lifestyle and practicing mindful eating with reasonable portion sizes.
At its core, the culinary landscape around the Mediterranean diet is quite simple. It hinges on preparing fresh, seasonal foods simply to let the quality and inherent taste of each ingredient shine. This makes it easy for the Mediterranean diet principles to be applied to many different foods and types of cuisine, so long as there is ample produce, whole grains, healthy fats and lean proteins. Remember, canned, dried and frozen foods count here as well! Here is a non-exhaustive Mediterranean diet foods list for your next shopping trip.
The Ultimate Mediterranean Diet Shopping List
EatingWell
Extra-Virgin Olive Oil
Varying dietary patterns make up the overall Mediterranean diet, butolive oilis at the core of each one. Extra-virgin olive oil is rich in tocopherols, carotenoids and polyphenols, giving it antioxidant and anti-inflammatory properties. This kitchen staple is as versatile in cooking as it is for everyday staples, such as dips, spreads and salad dressings. When shopping for a high-quality olive oil, look for one in a dark bottle. Light and heat can cause the delicate fats to go rancid, and the tinting helps protect it. Once you bring your oil home, store it in a cool, dark place to preserve its quality.
What Happens to Your Body When You Eat Olive Oil Every Day
Fruits and Veggies
Locally-sourced, seasonal produce takes center stage in the Mediterranean diet eating pattern.Dark leafy greenssuch as kale, chard, beet greens, mustard greens, cassava leaves and collard greens are often added to frittatas, beans and lentil soups. Wild greens like arugula, chicory and dandelion are also popular in both cooked and raw dishes. You can include basically any vegetable you prefer, like artichokes, beets, broccoli, cucumber, eggplant, mushrooms, radishes, carrots, bell peppers, okra, squashes, green beans and onions. Frozen and canned vegetables are great options, too, if you’re worried about food waste—just be sure to check the label for added sugar, sodium and fat. Garlic, in particular, is a mainstay in many recipes; it’s used as a versatile flavor agent in everything from sauces and soups to grain dishes (and it packs someimpressive health benefits).
Fruits common to the Mediterranean diet include apples, apricots, avocados, berries, citrus, dates, figs, grapes, stone fruit and pomegranate. Lemons are often used to squeeze over fish, veggies, soups and beans for a fresh finish. However, all fruits can be included, since the principle is to add more fruits rather than specific ones.
Pictured recipe:Cauliflower Rice Bowls with Grilled Chicken
Herbs and Spices
Aromatic herbs and spices are great ways to up the flavor of your meals without adding more salt or sugar. These plant-based seasoning agents reduce the need for to add excess salt, plus they provide health-promoting antioxidants. There are so many spices that can add complex layers of flavor, the world is your oyster. Choose ones you like and will use regularly, whether that’s coriander, cumin, oregano or cinnamon. Use fresh herbs like basil to makehomemade pesto, or a bunch of parsley to form the base of a zesty gremolata.
Fresh, Frozen and Canned Seafood
Fishand shellfish are key sources of protein and healthy fats in the Mediterranean diet. Omega-3–rich fish such as tuna, sardines and salmon are enjoyed fresh or canned. Mussels, clams and shrimp are often featured in pasta and grain dishes, or simply served with lemon, olive oil and herbs. The Mediterranean diet encourages seafood consumption twice per week.
Whole Grains
Whole grains are an important part of the Mediterranean diet. Farro is one of the traditional grains used in both hot dishes and cold salads in Italy. Another classic grain is bulgur, which is made from cracked wheat berries and used in pilafs and tabbouleh. Couscous, pasta and barley are also commonly found in different regions. When shopping for whole grains, look for the term “whole” or “whole grain” on the front of the package and in the ingredient list—it should be the first ingredient listed.
Legumes (Dried and Canned)
One of the pulses popularly consumed in the Mediterranean diet is the chickpea, which is whipped intohummus, formed infalafeland tossed intosalads. Lentils are also commonly used in soups and stews for tasty one-pot meals packed with fiber and protein. Black-eyed peas, kidney beans and cannellini beans are often tossed into salads with a drizzle of olive oil and fresh squeeze of lemon.
What Happens to Your Body When You Eat Beans Daily … or Every Other Day
Nuts and Seeds
Nutsand seeds are enjoyed as a satisfying snack thanks to their trifecta of fiber, protein and fat. A common condiment used in Middle Eastern countries is tahini, which is made from ground sesame seeds. Most famously used in hummus, this versatile condiment also makes salad dressings sing. Use it in sauces or dressings to spoon over roasted veggies or grain bowls.
Pickled or Fermented Condiments
Table olives are enjoyed as a simple snack, or to complement a tray of crudités. Kalamata olives are among the most popular and are often tossed into salads and pasta, or blitzed into tapenade. Olives are rich sources of antioxidant polyphenols and heart-healthy fats. Brined or dried, capers are praised for their salty bite and the way they effortlessly punch up the flavor of pasta, baked fish and dressings. Other pickled or fermented condiments likesauerkraut and kimchiare not traditional to the Mediterranean diet, but can be included as a flexible way to include probiotics into this way of eating.
Canned Tomatoes
Whole, diced, stewed or concentrated into a paste, both canned and fresh tomatoes are everyday staples in the Mediterranean diet. Canned tomato products are particularly rich in lycopene (due to the heating process), which may help protect against certain cancers. A few tomato-centric recipes to try include shakshuka, stuffed vegetables, stews, curries, baked fish with tomatoes and, of course, marinara sauce.
Pictured Recipe:Shakshuka (Eggs Poached in Spicy Tomato Sauce)
Yogurt and Cheeses
The Mediterranean diet encourages savoring small amounts of dairy, alongside plenty of fruits, vegetables and whole grains. In addition to providing extra protein to plant-centric meals, yogurt is fermented and rich in gut-healthy probiotics. Cultured cheeses (made from milk and natural cultures) are rich in flavor and can be lower in sodium and additives compared to some of the more processed varieties commonly available in the U.S.
Beyond being used in the classicGreek salad, feta cheese often accompanies stews and fish dishes.Halloumi cheeseis known for its firm texture, which makes it suitable for grilling and frying. Harder cheeses like Pecorino Romano and Parmigiano-Reggiano are often grated into pasta, while Manchego can be baked into egg dishes.
Red Wine
Wine is encouraged on the Mediterranean diet but it’s generally consumed in moderation (one 5-ounce pour daily is the standard).Red wine, in particular, contains antioxidant polyphenols, particularly resveratrol, which may help increase HDL cholesterol and decrease LDL cholesterol levels.
A great body of evidence shows that this customizable way of eating—brimming with plant-based foods, healthy fats, lean proteins, whole grains and optional moderate amounts of wine, may help you live longer and stave off chronic diseases, such as cardiovascular disease and diabetes.Multiple studies and reviews have indicated a lower risk of heart attack, stroke and death from heart disease in individuals who follow a Mediterranean diet.
Mediterranean Diet for Beginners: Everything You Need to Get Started
The Bottom Line
At its core, the Mediterranean diet paves the way for a minimally-processed way of eating. The overall culinary landscape is rooted in preparing fresh, seasonal ingredients with plant-based flavor agents (olive oil, citrus, herbs and spices), whole grains and lean proteins.
However, following the Mediterranean diet is as much a lifestyle as it is an eating pattern. Take time to cook meals at home (and enjoy them in the company of others) and be mindful of portion sizes and waste. Adopt these basic principles and stock up with items off our shopping list, and you’re on your way to experiencing the numerous health benefits of the Mediterranean diet.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. News & World Report.Mediterranean diet: Beginner’s guide to a healthy heart.Milenkovic T, Bozhinovska N, Macut D, et al.Mediterranean diet and type 2 diabetes mellitus: A perpetual inspiration for the scientific world. A review.Nutrients. 2021;13(4):1307. doi:10.3390/nu13041307Pant A, Chew DP, Mamas MA, Zaman S.Cardiovascular disease and the Mediterranean diet: Insights into sex-specific responses.Nutrients. 2024;16(4):570. doi:10.3390/nu16040570Laffond A, Rivera-Picón C, Rodríguez-Muñoz PM, et al.Mediterranean diet for primary and secondary prevention of cardiovascular disease and mortality: An updated systematic review.Nutrients. 2023;15(15):3356. doi:10.3390/nu15153356
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. News & World Report.Mediterranean diet: Beginner’s guide to a healthy heart.Milenkovic T, Bozhinovska N, Macut D, et al.Mediterranean diet and type 2 diabetes mellitus: A perpetual inspiration for the scientific world. A review.Nutrients. 2021;13(4):1307. doi:10.3390/nu13041307Pant A, Chew DP, Mamas MA, Zaman S.Cardiovascular disease and the Mediterranean diet: Insights into sex-specific responses.Nutrients. 2024;16(4):570. doi:10.3390/nu16040570Laffond A, Rivera-Picón C, Rodríguez-Muñoz PM, et al.Mediterranean diet for primary and secondary prevention of cardiovascular disease and mortality: An updated systematic review.Nutrients. 2023;15(15):3356. doi:10.3390/nu15153356
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. News & World Report.Mediterranean diet: Beginner’s guide to a healthy heart.Milenkovic T, Bozhinovska N, Macut D, et al.Mediterranean diet and type 2 diabetes mellitus: A perpetual inspiration for the scientific world. A review.Nutrients. 2021;13(4):1307. doi:10.3390/nu13041307Pant A, Chew DP, Mamas MA, Zaman S.Cardiovascular disease and the Mediterranean diet: Insights into sex-specific responses.Nutrients. 2024;16(4):570. doi:10.3390/nu16040570Laffond A, Rivera-Picón C, Rodríguez-Muñoz PM, et al.Mediterranean diet for primary and secondary prevention of cardiovascular disease and mortality: An updated systematic review.Nutrients. 2023;15(15):3356. doi:10.3390/nu15153356
U.S. News & World Report.Mediterranean diet: Beginner’s guide to a healthy heart.
Milenkovic T, Bozhinovska N, Macut D, et al.Mediterranean diet and type 2 diabetes mellitus: A perpetual inspiration for the scientific world. A review.Nutrients. 2021;13(4):1307. doi:10.3390/nu13041307
Pant A, Chew DP, Mamas MA, Zaman S.Cardiovascular disease and the Mediterranean diet: Insights into sex-specific responses.Nutrients. 2024;16(4):570. doi:10.3390/nu16040570
Laffond A, Rivera-Picón C, Rodríguez-Muñoz PM, et al.Mediterranean diet for primary and secondary prevention of cardiovascular disease and mortality: An updated systematic review.Nutrients. 2023;15(15):3356. doi:10.3390/nu15153356
