7 Mediterranean diet staples everyone should eat

The Mediterranean diet emphasises plant-based foods, limits processed foods like sweets and processed meats, and encourages eating for pleasure.

Before we discuss Mediterranean foods, let's discuss why this diet is healthy. The Mediterranean diet may prevent strokes, heart attacks, memory loss, type 2 diabetes, and depression.

Mediterranean diet benefits

EVOO is a cornerstone of the Mediterranean diet. EVOO contains antioxidant-rich monounsaturated fats and polyphenols.

Olive oil extra-virgin

Fruits and vegetables are nutritional superstars, so they're the foundation of the Mediterranean diet. At meals, Mediterraneans eat mostly produce.

Fruits and vegetables

Fish is a top animal protein source on the Mediterranean diet, and it's eaten at least twice a week, which is in line with dietary guidelines and the AHA.


Each variety of Mediterranean nuts has unique superpowers. Almonds are the richest in vitamin E, Brazil nuts in magnesium, and walnuts in the plant-based omega 3 ALA.


Pulses are healthy foods like beans, lentils, and chickpeas. Eating these foods can improve heart health, gut health, longevity, and diabetes risk.


Each Mediterranean meal includes one to two whole grain servings. Eating whole grains as part of the Mediterranean diet may reduce heart disease risk and type 2 diabetes risk.

Whole grains


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