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Comprehensive List Of Essential Foods In The Mediterranean Diet

by Robert j.Matthews

Chickpeas are a popular pulse in the Mediterranean diet. They are used to make hummus, falafel, and added to salads.


Lentils are often used in soups and stews for delicious one-pot meals that are full of fiber and protein.

People like to eat nuts and seeds as a tasty snack because they have fiber, protein, and fat.

Nuts and Seeds

This popular condiment is commonly used in hummus and can also enhance salad dressings. 

Canned and fresh tomatoes are commonly used in the Mediterranean diet in various forms like whole, diced, stewed, or as a paste. 

Canned Tomatoes

Canned tomato products have a lot of lycopene because of the heating process. 

The Mediterranean diet suggests enjoying a little dairy, along with lots of fruits, vegetables, and whole grains. 

Yogurt and Cheeses

Yogurt has extra protein and good bacteria that are good for your gut. 

Wine is allowed on the Mediterranean diet, but it's usually limited to one 5-ounce glass per day.

Red Wine

Red wine has antioxidants called polyphenols, like resveratrol, that might raise good cholesterol and lower bad cholesterol levels.

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