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Healthy Eating

What is Mediterranean Diet Food List

Here are some tips to help you make your mediterranean diet food list.

What is the Mediterranean diet?

The Mediterranean diet is an inspired diet based on the Mediterranean Sea-side eating habits. Diet was initially developed in the 1960s and focused on Southern European cuisines, particularly those of Spain, Italy, and Greece. 

In the decades that followed, the diet has included the cuisines from other countries on the Mediterranean, such as the Levant and North Africa.

The following are the main components of the Mediterranean diet:

  • Daily intake of fruits, vegetables, whole grains, and healthy fats
  • Weekly intake of fish and poultry, beans, eggs, and eggs
  • Moderate amounts of dairy products
  • Red meat should be consumed in moderation

The Mediterranean diet includes sharing meals with friends and family, drinking red wine, and engaging in physical activity.

Why the Mediterranean diet?

The Mediterranean diet is a nutritional recommendation that is different from UNESCO cultural practices under the heading “Mediterranean Diet” on the Representative List of Intangible Cultural Heritage of Mankind in 2010. 

These were: “a set of skills and knowledge concerning crops, harvesting and fishing, animal husbandry and conservation, processing, cooking and especially the sharing and enjoyment of food,” and not a specific set of foods.

According to a 2017 study, a Mediterranean diet may reduce the risk of developing cardiovascular disease, lower cancer rates, early death, and neurodegenerative diseases. 

The Mediterranean diet can improve overall health, including a lower risk of non-communicable disease, a lower total cost of living, and reduced healthcare costs. An analysis from 2016 found that the Mediterranean diet was comparable to other diets regarding weight loss.

The U.S. 2015-2020 National Guidelines formulated a “Healthy Mediterranean Style Eating Pattern,” which was compared to and mirrored the Mediterranean diet and its positive health outcomes. 

The “Healthy U.S. Style Eating Pattern” was used to design it, including more fruits and seafood and less dairy. Research on the Mediterranean diet has shown that it may be beneficial for health in the 2020s.


Two meta-analyses in 2014 found that the Mediterranean diet is associated with a lower risk of developing type 2 diabetes. These findings are similar to those from a 2017 review. According to the American Diabetes Association, the Mediterranean diet may be a healthy eating pattern that could reduce your risk of developing diabetes.


In 2008, a meta-analysis found that the Mediterranean diet was associated with a 6% lower risk of dying from breast cancer. A 2014 study found that the Mediterranean diet is associated with a lower risk of dying from cancer. Although evidence was lacking, a 2017 review showed a decrease in the incidence of cancer.

Obesity and weight loss

Mediterranean diets can help overweight adults lose weight by eating fewer calories. According to a 2019 study, the Mediterranean diet could help obese individuals lose weight by reducing their food intake and quality.

Cognitive ability

A systematic review conducted in 2016 found a relationship between better cognitive performance and greater Mediterranean diet adherence. It is not clear if this is causal.

A 2013 systematic review found that a Mediterranean diet has a higher risk of Alzheimer’s and slower cognitive decline. A third systematic review in 2013 reached similar conclusions. 

It also found a negative correlation with the risk of developing from mild cognitive impairment into Alzheimer’s. However, it acknowledged that very few studies had been conducted on this topic.

The EPIC-Spain dementia cohort study 2021 found that 20% of dementia risk was reduced in those who adhered to the Mediterranean diet.

A 2021 study showed that memory loss and mediotemporal atrophy, such as Alzheimer’s disease, can be attributed to a reduction in amyloidosis or tau-pathology.

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Major depressive disorder

The Mediterranean diet is associated with a lower chance of depression. These correlations can only be observed and not proven to cause and effect.


The rising incidence of gluten-related disorders may be due to the increased consumption of Mediterranean foods, such as pasta and bread.

What is Mediterranean diet food list?

Are you interested in the Mediterranean diet? You might find the Mediterranean diet food menu to be right for your needs.

Olive oil can be used to replace butter in cooking. Try dipping bread in olive oil instead of butter or margarine.

  • Vegetables (Try to eat 7-10 servings of vegetables per day.
  • Fruits
  • Bread/cereals (Every meal)
  • Legumes (Every meal)
  • Nuts (Every meal)
  • Fish/seafood – Eat fish twice per week. You can choose from fresh or water-packed salmon, trout, and mackerel, as well as herring. Grilled fish is delicious and requires very little cleanup. Avoid deep-frying fish
  • Eggs
  • Poultry
  • Dairy products
  • Red meat Make sure you only eat lean meat and keep your portions small.

What is not allowed on the Mediterranean diet?

The following foods are not recommended for people who follow a Mediterranean diet: white bread, pasta, and pizza dough made with white flour. Canola oil, soybean oil, and refined oils are some examples. Pastries, sodas, and candies are examples of foods that contain added sugars.


Vegetables, fruits, vegetables, whole grains, legumes, and nuts are the foundation of the Mediterranean diet. These plant-based foods are the basis of many meals. The Mediterranean Diet also includes moderate amounts of seafood, dairy, poultry, and eggs. Red meat, however, is only eaten occasionally.

The Mediterranean diet is delicious and healthy. Many people who adopt this way of eating swear they will never eat another way.

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