Mediterranean Diet Food Guide: What to Eat & Limit

Evidence-Based Eating Pattern

✅ Eat Abundantly

• Vegetables: Tomatoes, peppers, eggplant, zucchini, greens, artichokes, alliums
• Fruits: Citrus, berries, grapes, figs, pomegranates, stone fruit
• Legumes: Lentils, chickpeas, white beans, fava – daily
• Whole Grains: Farro, barley, bulgur, whole wheat, oats, brown rice
• Olive Oil: Primary fat (EVOO); 4+ tbsp/day in studies
• Nuts/Seeds: Walnuts, almonds, pistachios, tahini – handful daily

✅ Eat Regularly

• Fish/Seafood: 2–3×/week (salmon, sardines, mackerel, anchovies, shellfish)
• Herbs/Spices: Oregano, basil, mint, rosemary, garlic, cumin – instead of salt
• Yogurt/Cheese: Greek yogurt, feta, pecorino – moderate portions

✅ Eat Moderately

• Poultry/Eggs: 2–4×/week
• Wine: 1 glass/day with meals (optional; red preferred)

❌ Limit/Avoid

• Red Meat: <2×/month (beef, lamb, pork)
• Processed Meats: Bacon, sausage, deli – rarely
• Added Sugars: Soda, pastries, candy – minimal
• Refined Grains/Oils: White flour, seed oils – minimize

💧 Hydration

Water primary; herbal teas; coffee moderate.