The Best Foods for Mediterranean Diets

A Mediterranean diet consists of whole foods, which are largely plant-based. Followers of the Mediterranean diet enjoy a wide range of health benefits associated with such food choices. Typical American diets are high in omega-6 fatty acids, while the Mediterranean diet promotes a healthy balance of omega-3 and omega-6 fatty acids. Following the Mediterranean diet may be able to lower your risk of cancer, heart disease, diabetes and other life-threatening illnesses.

Olive Oil

Olive oil is an essential ingredient in many Mediterranean meals.

Olive oil is used in many Mediterranean dishes as a condiment, dressing or as a cooking oil. Although olive oil is high in fat, it is rich in monounsaturated fat, which is a healthy addition to your diet. Even though olive oil can be considered healthy, it is still imperative to monitor your consumption to keep your calories from fat below 30 percent. Try using olive oil mixed with lemon juice and salt as a salad dressing. You can also use olive oil to cook the fish you will consume on a Mediterranean diet.

Vegetables and Fruits

Vegetables are low in calories and yet filling.

Adding vegetables and fruits to your diet will help with the beneficial consumption of vitamins, minerals and fiber--important for healthy living. The fiber from fruits and vegetables will help you lose weight and maintain a healthy figure. Tomatoes, eggplant, zucchini and mushrooms are commonly eaten when following the Mediterranean diet. You should be eating about nine servings of fruits and vegetables per day, which is more than the recommended five servings per day recommended by the Center for Disease Control.

Fish and Seafood

Eat fish to add omega-3 fatty acids to your diet.

Eat fish and seafood as a protein source for the Mediterranean diet. Broil, bake or grill the seafood instead of eating fried fish. Serve the fish with whole grains and vegetables for a typical Mediterranean meal. You will limit your consumption of red meat and poultry significantly in this diet. Red meat is typically only consumed a few times a month. Poultry is consumed about once a week.

Whole Grains and Nuts

Nuts are a great source of protein and fiber.

Nuts and whole grains are a big part of the Mediterranean diet because they are packed-full of nutrition. Consuming meals or snacks made with nuts and whole grains will add fiber, protein, calcium and potassium. Try eating almonds or walnuts as a snack or salad topper. You will find whole grain pasta, bread, nut spreads and raw nuts are an essential part of the Mediterranean way of eating.

Dairy

Dairy products are an essential part of the Mediterranean diet.

Dairy is widely consumed among followers of the Mediterranean diet. Cheese and yogurt from goats and sheep are very popular snacks and ingredients in meals. However, instead of using butter, you will want to use olive oil if following the Mediterranean diet. Adding dairy to your diet can add to your calcium intake and promote weight loss, if not consumed in high quantities.