6 Healthy Foods From The Mediterranean Diet

The Mediterranean diet has gained lots of popularity over the past few years, and it’s for a great reason. It’s one of the healthiest, with benefits such as strengthening our bones and enhancing overall body health.

This diet is based on the Mediterranean region, where people have lower rates of chronic diseases and are within the ideal weight range. In this article, we’ll be looking at 6 health foods from the Mediterranean diet.



To get proteins, fish is the go-to food in this diet. Examples of fatty fish you can eat are mackerel, sardines, and salmon. They all also have essential omega 3 fatty acids for both brain and heart health. If you can’t get these fatty fish, you can go for less fatty ones such as tilapia or cod to get your proteins.


If you want to adopt the Mediterranean diet, then vegetables are other foods you shouldn’t miss. In each meal, ensure that there are some vegetables.

Eating veggies at least two times a day is excellent, and if you can, do it thrice. Examples of vegetables are spinach, broccoli, kale, cucumbers, tomatoes, and many others.

Whole Grains

If you have been eating refined grains, then it’s time for you to switch to whole grains if you’re serious about the Mediterranean diet. When buying your grains, look for the term whole grain on the label. If switching to whole grains is difficult, you can mix whole grains and refined grains first, then switch completely later. Examples of whole grains are barley, white oats, corn, brown rice, whole wheat, and pasta. You can even eat whole grain foods in an authentic mediterranean restaurant.



These are other healthy foods in this diet. During snack time, snack on the different types of nuts. The best thing about nuts is that there is no preparation needed. For instance, you can grab a handful of cashews or almonds and enjoy it. Also, these nuts have nutrients such as potassium and fiber which are crucial in the body. Examples of other nuts you can eat are pumpkin seeds, sunflower seeds, hazelnuts, walnuts, and macadamia nuts.


Fruits are excellent sources of antioxidants, vitamin C, and fiber. If you feel like eating something sweet, don’t go for candy or ice cream; eat fruits and ensure they are fresh.

Pears, bananas, mangoes, apples, peaches, and melons are excellent examples. Ensure that you try different types of fruits.


Legumes are healthy and inexpensive to include in your diet. They are great sources of fiber, protein, antioxidants, magnesium, zinc, calcium, B-group vitamins, and other minerals. Examples of legumes are beans, lentils, peas, chickpeas, soybeans, etc.

These are some of the healthiest foods in the Mediterranean diet. Now that you’ve known these foods and the benefits of this diet, it’s time to incorporate into your lifestyle.