LIST OF FOOD IN THE MEDITERRANEAN DIET
USUAL FOODS IN THE MEDITERRANEAN DIET | |
In the Mediterranean diet, vegetables are used in abundance. Studies show that they protect against some chronic diseases. | – Tubers: carrots, beets, potatoes, turnips, Jerusalem artichokes, sweet potatoes – Bulbs: onion, garlic, leek, fennel – Vegetables: – Pumpkin, zucchini, zucchini flower, green beans, okra, nopales, cucumbers. – Broccoli, cauliflower, Brussels sprouts, arugula, cabbage, artichokes, cardoons, spinach, chard, mallows, lettuce, curly lettuce, dandelion, chicory, rhubarb, asparagus, borage – Eggplant, peppers, tomatoes. – Mushrooms |
In the Mediterranean diet, fruits are often eaten raw as dessert, a custom inherited from the Greeks. | – Olive, apple, quince, pear, nectarine, peaches, apricots, grapes, cherries, plums, figs, pomegranate, medlar, melon, watermelon, bananas, oranges, tangerines, strawberries, coconut, mango, raspberry, lemon, kiwi, blueberries. – Almonds, hazelnuts, pine nuts, chestnuts. – Apricots, dates, raisins. . |
They have constituted the energetic basis of the Mediterranean diet for centuries. | Rice, wheat, millet, spelt, rye, oats, buckwheat, couscous, bulgur, polenta – Rye bread, wheat bread, wheat bread, pita bread, olive bread, raisin walnut bread, focaccia. – Food pasta: spaghetti, macaroni, farfalline, orechiette, cannelloni, |
Oil and fats in the diet Very remarkable because of its contribution in Omega fats. . | – Extra virgin olive oil – Dry nuts |
Main source of vegetable protein.. | Chickpeas, soybeans, peas, lentils, beans or borlotti beans, beans, Puy lentils, green lentils, pink lentils, flageolet beans. |
Fish and seafood They are the main source of animal protein. | – Sardines, anchovies, mackerel, sea bass, gray mullet, red mullet, sea bream,, swordfish, monkfish, tuna fishes. – Oysters, scallops, clams, lobster, rock lobster, mussels, shrimp, prawn, crab, squid, octopus, cuttlefish. |
Source of animal protein and calcium. | – Milk, sheep’s milk, goat’s milk. – Yogurt, kefir. – Cheese: goat cheese, ripened cheeses herbs or ashes, crottin cheese, manchego cheese, gorgonzola cheese, dolcelatte cheese, mozzarella cheese, Banon cheese, feta cheese, ricotta cheese, cottage cheese, Parmesan cheese, Sardinian pecorino cheese. |
Meat It is consumed sparingly and always combined with the consumption of fish in the diet. | – Poultry: duck, chicken, quail, partridge, woodcock, thrush, wild duck. – Red meat: beef, lamb, beef, venison, offal. |
* Related information: Food groups in the Mediterranean diet
More information on recipes and benefits of the Mediterranean diet.
