10 Mediterranean Diet Foods that You can Consume!

Health Tips


The Mediterranean diet is a model of healthy and balanced nutrition whose food is very adequate to take care of our cardiovascular health and promote our general well-being. Knowing the foods of the Mediterranean diet is a simple way to start eating better without adopting strict or dangerous regimens. Unlike any miracle diet, this Eating model proposes an adequate balance of all the nutrient groups, respecting the food pyramid.

In recent years he has gained much fame, not only for his ability to help control weight, but for the contributions he makes to health. In fact, nutritionists recommend it as an ally to curb excess cholesterol and improve cardiovascular health in general. The most interesting thing is that it does not produce the popular “rebound” effect, since it suggests eating healthy permanently. In addition, it includes ingredients that calm the sensation of anxiety, which diminishes that constant need for “pecking”. Do you dare to try them?

Foods from the Mediterranean Diet to Eat Healthier:

The Mediterranean diet has become one of the nutrition models with the most followers around the world.

By proposing a healthy, balanced and complete diet, it has been endorsed by doctors and experts in nutrition.

What are the foods you recommend?

1. Olive Oil

Known as the protagonist of Mediterranean cuisine, olive oil is one of the healthiest foods for the diet. Due to its high content of healthy fats, it is an ally to clean arteries and reduce high cholesterol levels.

  • Use olive oil to season and cook, as it supports very high temperatures, unlike other vegetable oils.

2. Potatoes

Despite their high carbohydrate content, potatoes are foods of the Mediterranean diet with important benefits. They are rich in vitamins, fiber and essential minerals that help fight inflammation and metabolic problems such as diabetes.

  • Reduce your flours consumption and increase that of potatoes, which give you much healthier, unrefined carbohydrates.

3. Feta Cheese

Feta cheese is a food that is obtained from the fermentation of goat’s milk with chymosin. Although its flavor differs from traditional cheese, it is an important source of high quality protein.

  • This cheese goes very well in salads and recipes with vegetables.

4. Chickpeas

Chickpeas are popular for their contribution of unsaturated fats and proteins, which take care of cardiovascular health and weight. In addition, they are a great source of healthy energy.

  • In the Mediterranean cuisine the chickpeas are eaten dry, salty and as a snack. Of course, they are also prepared in soups, salads and other healthy recipes.

5. Lemons

Lemon juice is one of the foods of the Mediterranean diet that everyone prefers to eat every day. Not only is it very versatile when it comes to cooking, but it also contains powerful antioxidants and essential minerals that protect your health.

Thanks to its high content of vitamin C, it strengthens the immune system and prevents the development of infections. Also, its alkaline effect regulates the digestive pH and controls discomfort caused by excess acidity.

  • Prepare your own lemonade or use the lemon to dress the dishes.

6. Blueberries

They are distinguished by being a significant source of antioxidants, which inhibit the effects of free radicals in the environment. They are also good for urinary health, because they act effectively against infections such as cystitis.

  • Fresh and frozen blueberries can be added in multiple ways in regular Eating. Due to their delicious flavor, they go well in smoothies, natural juices, salads and desserts.

7. Broccoli

Although many people prefer to avoid them because they cause flatulence, broccoli is one of the healthiest foods. In exchange for very few calories provides large doses of vitamin C, calcium, magnesium and folic acid.

These nutrients strengthen the defenses and increase the presence of antibodies to eliminate pathogens. In turn, they balance the activity of the nervous system and help improve cognitive health.

  • We recommend not cooking broccoli in excess to maintain its properties as much as possible.

8. Spinach

Because of its high iron content, spinach promotes the formation of red blood cells in case of anemia. They also involve slight contributions of amino acids, whose assimilation benefits the formation of muscle mass and the balance of brain activity.

  • They can be eaten stewed, in salads or in juices and green smoothies.

9. Whole Grains

The oats, rye, wheat and other varieties of whole grains have a special place as foods of the Mediterranean diet. This is because they are a source of complex carbohydrates, necessary to obtain energy and improve metabolism.

  • Experiment with cereals that you do not know. The quinoa? The millet? The buckwheat?

10. Avocado

Undoubtedly, avocado is one of the most popular foods in any diet plan. This delicious fruit contains healthy fatty acids, vitamin E and proteins that participate in vital functions such as cardiac function and circulation.

  • The creaminess of the avocado allows preparing vegetarian and very healthy pates and creams.

How regularly do you consume these foods? If you still do not incorporate them into your regular diet, start consuming them now. As you can see, they are low calorie alternatives to improve your eating without being restrictive.


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