The Mediterranean Diet is inspired by people who live and eat by the Mediterranean sea throughout history. As there were no processed foods at this time, it is a diet focused on whole, natural foods. It is also focused on foods that can be sustainably consumed from the land and sea. For this reason, the Mediterranean diet is a healthy and nutritionally balanced diet that is definitely worth trying to incorporate into your meal plans! Keep reading to learn why you should try shopping the Mediterranean diet food list.
Why the Mediterranean Diet?
Among other benefits, studies have shown that the Mediterranean diet decreases the risk of heart disease. A particularly interesting study was performed by an American scientist, Ancel Keys, from the University of Minnesota School of Power. In this study, Ancel Keys found that the poorest people of the Mediterranean were healthier than the wealthiest citizens of New York. While additional factors may have been involved like stress levels and simplicity of lifestyle, there is something to be said for the quality of food continuously eaten.
Think about the bag of potato chips you open at your desk at work. What if you replaced those with almonds or fruit salad? With this Mediterranean diet shopping list, you will be guided away from processed foods like chips and towards healthier options. However, it does not have to be an ultimate rule.
I personally believe in a balanced lifestyle and diet. If you want potato chips or greasy food once in a while, I will openly admit that I do the same! However, it is important to remember the impact that greasy or processed foods have on our bodies and minds. To feel our best means to avoid junk foods like this when we can. If you shop the Mediterranean diet food list, you will have healthier options readily available to eat. This prepares you for success to make healthy decisions without restricting you from having an unhealthy treat once in a while.
Shop The Mediterranean Diet Food List
To incorporate the Mediterranean diet into your lifestyle, you will need to stock your fridge with the right foods! Below are some popular proteins, grains, fruits, vegetables, and dairy included in the Mediterranean diet. But first, olive oil.
Olive Oil + Olives
While we typically don’t think of olive oil as its own food category, it may as well be for the Mediterranean diet! Olive oil is a crucial component of this diet and has many health benefits. However, it is important to be aware of the quality of olive oil you buy and where it is sourced from. See here for a list of 10 real extra virgin olive oils.
The source of olive oil, olives are known as a superfood and are a staple in the Mediterranean diet. They have many antioxidants and vitamins, and studies have shown they are heart-healthy.
Proteins
Based around the Mediterranean sea, it doesn’t come as a surprise that seafood is a popular part of this diet. Fish has amazing physical and mental health benefits and has even been linked to lowering risk of depression. Along with a focus on fish, there are additional protein options to try. These include white mean and legumes. Legumes are an amazing vegetarian option for both protein and fiber.
- Fish include salmon, tuna, shrimp, clams, oysters, crabs, and sardines.
- Poultry including chicken, duck, and turkey.
- Legumes including chickpeas and beans.
- Nuts and seeds including almonds, cashews, sunflower seeds, walnuts, and hazelnuts.
Whole Grains
Refined carbs like white bread spike your blood sugar. This can not only cause you to crave more sugar and lead to health risks, but it can also affect your mood. Refined carbs like white pasta and bread have been linked to both depression and anxiety as well as mood swings. This is another reason to try incorporating the Mediterranean diet into your lifestyle, as it only includes whole grains.
- Whole grains including whole grain bread, whole wheat pasta, bulgur, quinoa, barley, and oats.
Fruits & Veggies
Instead of a side dish, fruits and vegetables take center stage on your plate in the Mediterranean diet. Shopping the Mediterranean diet food list will help you to increase your fruit and vegetable intake, leading to better hydration, more vitamins and minerals, and more antioxidants. Try to purchase the freshest fruits and vegetables possible. Two ways to do this are through selecting in-season produce and buying organic produce from a local farmer’s market.
- Fruits including apples, pears, grapes, avocados, figs, melon, blueberries, and strawberries.
- Vegetables including spinach, kale, romaine lettuce, broccoli, cucumber, brussels sprouts, zucchini, and eggplant.
- Herbs including parsley, oregano, rosemary, thyme, mint, sage, and basil.
Dairy
While dairy can be included in the Mediterranean diet, it is in minimal varieties and low amounts. As I’ve mentioned What Happened When I Started a Dairy Free Diet, it is so easy to fall into the habit of having cheese with every meal. With your Mediterranean diet shopping list, cheese can be a flavorful addition but by no means a necessity. Additionally, stay away from processed and sweetened dairy, and focus on natural and nutritionally dense varieties instead.
- Cheese including feta, parmesan, brie, and ricotta. Stay away from processed cheeses, like American cheese.
- Greek yogurt.
I hope that you enjoy trying to incorporate the Mediterranean diet into your lifestyle. Without limiting yourself, this diet encourages whole and fresh foods with high levels of nutrition. Your body and mind will thank you, even if it is slightly incorporated one meal at a time.
Sources:
https://www.healthline.com/nutrition/mediterranean-diet-meal-plan
https://www.themediterraneandish.com/mediterranean-diet-food-list-5-foods-you-need/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3684452/
https://www.healthline.com/health/mental-health/surprising-foods-trigger-anxiety
https://www.insider.com/how-much-dairy-you-can-eat-on-the-mediterranean-diet-2021-2