The Mediterranean Diet is one of the world’s healthiest ways of eating. Explore the top 10 foods in a Mediterranean Diet (plus 5 extras too) – each one an essential of the Mediterranean lifestyle, renowned for its health benefits and delicious flavors.
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Top 10 Foods in a Mediterranean Diet
The Mediterranean Diet is one of the world’s healthiest ways to eat.
If you want to live a healthier lifestyle, eat real (i.e., whole and better) food, lose weight, boost your energy and super charge your longevity, then the Mediterranean Diet may be right for you.
The Mediterranean Diet is also well known for its association with the “Blue Zones”, the five areas of the world where people are the healthiest, happiest and live the longest.
Many people have been incredibly successful in improving their health, boosting their energy and achieving a healthy weight by embracing the Mediterranean Diet as their way of eating.
We’ve listed for you the top 10 foods in a Mediterranean Diet, the essential foods at the core of this healthy lifestyle that every beginner needs to know (plus five bonus extras too). You can be healthier and feel better starting today, just by incorporating these foods into your diet.
These foods are just the beginning of understanding the Mediterranean Diet. It’s important to do your own research and talk to your doctor first to see if it’s right for you. You can also read more about the 10 Mediterranean Diet principles for beginners to learn more.
We’ve also shared all about healthy and delicious Mediterranean Diet breakfasts as well as quick and nutritious Mediterranean Diet lunches ready in minutes (perfect for busy weekday schedules).
We hope you find these top 10 foods in a Mediterranean Diet tasty and helpful as you start your journey to eating healthier. Get ready for a healthier, happier, more energetic you!
Top 10 Foods in a Mediterranean Diet
Are you ready to discover the healthy Mediterranean Diet lifestyle? Here are the top 10 foods in a Mediterranean Diet, each embodying both the diet’s renowned health and longevity advantages, and the flavorful joy of eating.
Bon appetit!
Olive Oil
A primary source of fat in the Mediterranean Diet, olive oil is rich in monounsaturated fats and antioxidants. The cornerstone of this eating lifestyle, it’s used for cooking, dressing, and flavoring.
TRY IT LIKE THIS! Drizzled over salads or used as the base for homemade vinaigrettes, olive oil is also essential in the preparation of hummus and for sautéing vegetables.
Leafy Greens
Leafy greens (like spinach and kale) are central, offering vitamins, minerals, and fiber. Spinach, kale, and other greens are very nutrient-dense and foundational for salads and other dishes.
TRY IT LIKE THIS! Kale can be served with olive oil for a tender kale salad, while spinach is often sautéed with garlic and lemon as a healthy side dish or used raw in salads (you can even put it in a smoothie too, like this Summer Berry Protein Smoothie).
Vegetables
Other vegetables like tomatoes, bell peppers, and eggplants are also central to the Mediterranean Diet, packed with vitamins, minerals and fiber. Cucumbers and onions are additional staples too, both often used in salads and other dishes.
TRY IT LIKE THIS! Tomatoes are used in fresh Greek salads, roasted with herbs, or simmered into sauces, while bell peppers are often stuffed with rice and herbs or grilled.
Whole Grains
Whole wheat, oats, barley, brown rice, and quinoa are staples, offering integral fiber and various other nutrients. Prepared in the right way, quality complex carbohydrates like whole grains are a healthy addition as one of the top 10 foods in a Mediterranean Diet.
TRY IT LIKE THIS! Quinoa serves as a nutritious base for tabbouleh, replacing traditional bulgur, and whole grain bread (also sourdough) is often dipped in olive oil and balsamic vinegar or used for panzanella salad. You can try Hearty Mediterranean Avocado Toast (on whole grain bread) from our list of 7 healthy and delicious Mediterranean Diet breakfast recipes.
Legumes
Beans, lentils, chickpeas, and peas are excellent plant-based protein sources, packed with fiber and minerals. When it comes to the top 10 foods in a Mediterranean Diet, legumes are definitely a must.
TRY IT LIKE THIS! Chickpeas are the star in homemade hummus or tossed in salads, while lentils are commonly used in hearty soups and stews.
Nuts & Seeds
Almonds, walnuts, pistachios, sesame seeds, and flax seeds are important for providing healthy fats, proteins, and fiber.
TRY IT LIKE THIS! Almonds are chopped and sprinkled over salads or yogurt, and flax seeds are blended into smoothies or mixed into oatmeal for a nutrient boost.
Fruits
Berries, apples, oranges, and grapes are emphasized for their vitamins, minerals, and antioxidants. Other fruits, especially figs, citrus, and melons are also included (and are high in vitamins, minerals, and antioxidants as well).
TRY IT LIKE THIS! Berries are mixed into yogurt or salads, while apples and oranges can be sliced and added to a cheese platter or eaten as fresh snacks. Try adding mixed frozen berries to our Summer Berry Protein Smoothie!
Fish & Seafood
Fish and seafood are included as one of the top 10 foods in a Mediterranean Diet. Especially fatty fish like salmon, mackerel, and sardines, which are all high in rich omega-3 fatty acids.
TRY IT LIKE THIS! Salmon is grilled with lemon and herbs or baked with a crust of crushed pistachios, and mackerel is commonly grilled or used in salads. You can try Seafood Orzo Salad (toss grilled shrimp with cooked orzo pasta) from our list of 15 quick and tasty Mediterranean Diet lunch ideas.
Yogurt & Cheese (Dairy)
Dairy is primarily consumed in the form of cheese (such as feta and mozzarella) and yogurt, which are rich in calcium and protein. Fermented dairy products, such as these, are consumed in moderation.
TRY IT LIKE THIS! Greek yogurt serves as a creamy base for dips or breakfast bowls (don’t forget to add a scoop to your healthy smoothies too), and feta cheese is crumbled over salads or baked into savory pastries. You can try a Sweet & Tangy Greek Yogurt Parfait (layered with vibrant fruits and sprinkled with crunchy nuts) from our list of 7 healthy and delicious Mediterranean Diet breakfast recipes.
Herbs & Spices
Oregano, rosemary, basil, and mint are all commonly used to flavor dishes reducing the need for extra salt. Garlic is also used for this purpose in the Mediterranean Diet.
TRY IT LIKE THIS! Garlic adds depth to sauces and marinades, oregano seasons grilled meats and vegetables, and basil is torn over fresh salads or blended into pesto.
Top 10 Foods in a Mediterranean Diet: Extras
Interested in a few other essentials to add to your Mediterranean Diet? You can add these five bonus extras to the top 10 foods in a Mediterranean Diet, as they’re all common additions to consider. They can help to diversify and enhance both the health benefits and enjoyment of your meals.
Poultry
Fish and seafood are usually prioritized as meats in the Mediterranean Diet, but you can also include chicken and turkey. These are preferred over red meat, providing additional lean protein options.
TRY IT LIKE THIS! Chicken is often marinated in lemon, olive oil, and herbs before being grilled or roasted to perfection. It’s also used in chicken souvlaki, skewered and grilled, then served with tzatziki sauce.
Eggs
Another versatile protein source that can be included in the Mediterranean Diet, used in a variety of dishes.
TRY IT LIKE THIS! Eggs are a staple in shakshuka, where they’re poached in a spicy tomato and pepper sauce, and in frittatas loaded with vegetables and herbs, offering a protein-rich breakfast or brunch option.
Water
Water needs to be emphasized as the primary beverage of the Mediterranean Diet, essential for staying hydrated and supporting overall health.
TRY IT LIKE THIS! Essential for hydration, infusing water with slices of lemon, cucumber, or herbs can make it more refreshing and enjoyable. If you’d like some ideas, here are 25 easy ways to drink more water.
Wine
Consumed in moderation, red wine is traditional in the Mediterranean Diet and believed to have cardiovascular benefits due to its polyphenol content. However, research is mixed on the benefits of even small amounts of alcohol. If you are currently a non-drinker, it is not advised that you begin to include red wine in your diet. If you have any questions, ask your doctor.
TRY IT LIKE THIS! Red wine is not just for drinking; it’s also used to add depth to sauces and stews, like in a classic coq au vin or beef bourguignon. Moderation is always key, with a glass enjoyed with meals in social gatherings or in community, enhancing the dining experience.
Fruit as Dessert
In need of a sweet treat? In the Mediterranean Diet, that’s fruit! Fruit is consumed as desserts or snacks in this healthy eating lifestyle (i.e., not sugary processed foods). Whole fruits are a major part of daily food intake, in part because they are consumed as healthier alternatives to dessert. Remember, dessert = fruit.
TRY IT LIKE THIS! Fresh figs drizzled with honey and sprinkled with walnuts serve as a simple, healthy dessert, while peaches grilled with a touch of honey and served with Greek yogurt make for a sweet treat without added sugars.
Mediterranean Diet Guides
If you’d like to learn more about Mediterranean Diet principles to see if it’s right for you, many resources are available. But before starting a new diet of any kind, it’s recommended to first talk to your doctor.
Here are four comprehensive guides (and cookbooks) to the Mediterranean Diet with more information on the world’s healthiest diet.
The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day – A bestseller by America’s Test Kitchen.
The 30-Minute Mediterranean Diet Cookbook: 101 Easy, Flavorful Recipes for Lifelong Health – A bestseller by registered dieticians Serena Ball and Deanna Segrave-Daly.
Mediterranean Air Fryer: 95 Recipes to Fry, Roast, Bake and Grill – Air fry your way to better health with this cookbook by Katie Hale.
The Mediterranean Dish: 120 Bold and Healthy Recipes You’ll Make on Repeat (A Mediterranean Cookbook) – A New York Times bestseller and Amazon #1 best seller in Middle Eastern cooking, food and wine.
Mediterranean Instant Pot: Easy, Inspired Meals for Eating Well – An Amazon’s Editor’s Pick in Best Cookbooks Food & Wine by America’s Test Kitchen.
The Blue Zones Cookbooks and Guides
The Mediterranean Diet is associated with several of the Blue Zones. Studies have identified the Blue Zones as areas of the world where people are healthiest and live the longest. If you’d like to learn more about the Blue Zones and the lifestyles of people who live there, here’s where to start . . .
The Blue Zones American Kitchen: 100 Recipes to Live to 100 – A new Blue Zones cookbook by bestselling author Dan Buettner, emphasizing plant-based meals and recipes from America’s healthiest food landscapes.
The Blue Zones Kitchen: 100 Recipes to Live to 100 – An Amazon’s Editor’s Pick in Best Cookbooks, Food & Wine by Dan Buettner (part of the Blue Zones 4-book series).
The Blue Zones Secrets for Living Longer: Lessons from the Healthiest Places on Earth – “An informative guide to lessons from the places on Earth where people live the longest, top longevity foods and behaviors to help you live to 100.”
The Blue Zones Challenge: A 4-Week Plan for a Longer, Better Life – A new companion to The Blue Zones Kitchen by #1 New York Times bestselling author Dan Buettner.
The Blue Zones, Second Edition: 9 Lessons for Living Longer From the People Who’ve Lived the Longest – National Geographic Explorer and longevity expert Dan Buettner reviews Blue Zones research.
The Blue Zones Solution: Eating and Living Like the World’s Healthiest People – A guide (and recipe book) to transforming your health by bestselling author Dan Buettner.
The Blue Zones of Happiness: Lessons from the World’s Happiest People – New York Times bestselling author Dan Buetnner lets you in on the secrets of the world’s happiest places and people (and how you can apply them to your own life).
Mediterranean Diet & Blue Zones
If you’d like to learn even more about the Mediterranean Diet, be sure to read about the 10 Mediterranean Diet principles that every beginner needs to know to get started with this healthy lifestyle.
You’ll also want to explore our 7 healthy and delicious Mediterranean diet breakfast recipes that will absolutely help to start your day in the best way possible.
We’ve also got 15 quick, tasty and nutritious Mediterranean diet lunch ideas that are perfect for busy weekdays and can be prepared in just minutes of time.
You’ll also want to discover all the amazing recipes and healthy living guidelines available in the Blue Zones Kitchen Cookbook (and in all the books of the Blue Zones series to health, wellness and happiness).
And if you still need even more? Here are 10 incredibly delicious and healthy superfoods that actually taste great, many of which are included in the Mediterranean Diet that we learned about together today.
Top 10 Foods in a Mediterranean Diet
The top 10 foods in a Mediterranean Diet can be the start of a lifestyle rich in nutrition, flavor, and vibrant health. You’ll find the foods on this list to be healthy and delicious essentials of the Mediterranean Diet, nutritious choices for anyone looking to improve their eating habits and embrace a wholesomely delicious way of life. Enjoy!
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