Mediterranean Diet Food List 2021

List of Mediterranean Diet Food List 2021

Hey guys, If you are looking for the Mediterranean Diet Food List 2021 then you are at the right place. The Mediterranean diet plan continues to be celebrated by nutritionists because it offers tons of health benefits. It’s also easy to follow and not very restrictive.

Plant-based foods are the focus on the Mediterranean diet, which is based on the eating habits of early 1960s Greece and Southern Italy, according to the Cleveland Clinic. The diet emphasizes fruits, vegetables, legumes, fish, nuts and olive oil, and limits sweets, red meat, seeds, herbs and spices which are the foundation of the diet.

Mediterranean Diet Food List 2021

1. Vegetables

If you want to be healthy and fit then you should eat these vegetables: Tomatoes, Broccoli, Kale, Spinach, Onions, Cauliflower, Carrots, Brussels Sprouts, Cucumbers, Potatoes, Sweet Potatoes, Turnips.

2. Fruits

If you want to fulfil the need for fibre and vitamins in your body then you should add the following fruits to your diet plan: Apples, Bananas, Oranges, Pears, Strawberries, Grapes, Dates, Figs, Melons, Peaches.

3. Nuts, seeds, and nut butter

Almonds, Walnuts, Macadamia Nuts, Hazelnuts, Cashews, Sunflower Seeds, Pumpkin Seeds, Almond Butter, Peanut Butter. Almond butter is high in monounsaturated fats.

Monounsaturated fats help to lower LDL (“bad”) cholesterol and raise HDL (“good”) cholesterol. Many other nutrients in almond butter also help improve your heart health and lower your risk for heart disease. Omega-3 fatty acids help prevent irregular heart rhythms.

4. Legumes

They contain a wide variety of nutrients and are very healthy and economical food for everyone to include as parts of a balanced diet like Beans, Peas, Lentils, Pulses, Peanuts and Chickpeas.

Legumes are high in dietary fibre which helps to keep our bowels healthy. They are also a good source of soluble fibre which can help lower blood cholesterol levels.

5. Whole grains

Grains are naturally high in fibre, helping you feel full and satisfied which makes it easier to maintain healthy body weight like oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta. Whole grains are also linked to a lower risk of heart disease, diabetes, certain cancers and other health problems.

6. Fish and seafood

Fish plays an important role in fighting hunger and malnutrition. Fish is not only a source of proteins and healthy fats, but also a unique source of essential nutrients, including long-chain omega-3 fatty acids, iodine, vitamin D, and calcium.
Fish can sometimes serve as a solution to existing health problems. Fish and seafood items: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab and mussels.

7. Poultry

Poultry production is an important and diverse component since egg and meat are part of health and diet for larger populations all over the world. The largest proportion of poultry meat and eggs were found to be produced by intensive poultry farming.

8. Eggs

Both the egg white and yolk are rich in nutrients, including proteins, vitamins and minerals. The yolk contains fat-soluble vitamins (such as vitamins D and E) and essential fatty acids; while most of the protein is found in the egg white.

9. Dairy

Consuming dairy products provides health benefits especially building and maintaining strong bones. Foods in the Dairy Group provide nutrients that are vital for the health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein.

10. Herbs and spices

Spices like garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper are important in both cooking and medicine. They improve the natural flavour of cuisines and can be used to adjust the appearance of food and make it more pleasing in colour. Some of them grow wild and are an excellent source of food preservatives, especially in industrially processed foods.

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