10 Foods to Add to Your Shopping Cart on the Mediterranean Diet

By now, you’ve probably heard dietitians and medical professionals gushing over the Mediterranean diet. This is largely thanks to the numerous studies showing its associations with healthy body weight and reduced risk of heart disease. But what does following the Mediterranean actually look like in real life?

Here are 10 essential foods to pick up on your next trip to the grocery store:

1. Extra-Virgin Olive Oil

The hallmark of the Mediterranean diet is an emphasis on limiting saturated fats and incorporating more healthy fats from nuts, seeds, avocados, fatty fish, and, of course, olive oil. Olive oil is rich in heart-healthy monounsaturated fats and low in saturated fat. Extra-virgin olive oil, specifically, is recommended as it’s the least processed form of olive oil and contains more antioxidants than more processed olive oils. When buying extra-virgin olive oil, it’s important to ensure that you’re actually getting what you’re paying for as there are many imposters out there. If you can taste the oil beforehand, extra-virgin will have a golden yellow color with a rich flavor and taste; in contrast, refined olive oil will be much duller in color and have a mild flavor. If tasting isn’t an option, look for a harvest date or estate name on the bottle, as these usually sign that it’s the real deal. If buying Californian extra-virgin olive oil, look for the COOC Certified Extra Virgin seal on the label.

2. Mixed Nuts and Seeds

Continuing the theme of healthy fats, nuts and seeds also offer the benefits of providing fiber, minerals, antioxidants, and protein. Generally speaking, the Mediterranean diet recommends about a handful of nuts or seeds per day (about 1 ounce). While good for just snacking on, my favorite way to get in these nutritious foods is by adding them to other foods. Chia seeds, ground flaxseeds, and hemp seeds are healthy additions to yogurt, oatmeal, salads, and smoothies. Nuts can be pulsed in dips and sauces, roasted with seasonings for a crunchy snack, or combined with dates for a homemade take on popular fruit and nuts bars.

3. In-Season Vegetables

Depending on what you read, the Mediterranean diet recommends eating anywhere from 4-10 servings of fruits and vegetables per day with an emphasis on more vegetables. While that’s a large range, my recommendation is to simply start by eating one more serving per day than you do currently and then slowly go up as you get into the routine of eating more produce. High in fiber, antioxidants, vitamins, and minerals, yet low in calories and fat, vegetables are considered nutrient-dense foods. As the exact nutrient composition varies with different types of vegetables, eating a variety is key. A good way to get variety is by eating what’s in season. However, sometimes we want veggies that aren’t in season. For this, I recommend turning to frozen vegetables, which are just as nutritious as fresh. You can save money by buying vegetables in bulk when they’re in season (and generally cheaper) and then freezing them yourself. And don’t limit yourself to just salads and raw carrot sticks. Roasting, mashing, spiralizing, and sauteing are great ways to incorporate vegetables into all three meals (yes, even breakfast). Have picky eaters in the house? Try shredding vegetables and adding them to turkey burgers, frittatas, whole-wheat pasta dishes, sauces, and smoothies.

4. Chickpeas

While all legumes are encouraged on the Mediterranean diet, chickpeas are one of my favorites as they’re budget-friendly, packed with fiber, and easy to incorporate into meals and snacks. High in fiber, chickpeas are also a good source of protein, folate, and manganese. They’re also moderate in calories, making them a good option for those looking to lose or need help maintaining their weight. Chickpeas can be added to salads, soups, tacos, grain bowls, or stir-frys. They can also be pulsed to make hummus, falafels, or bean burgers. For the ultimate Mediterranean snack, toss chickpeas with a little avocado oil, season with sodium-free spices, and roast in the oven for a crunchy snack.

5. A Bag of Whole Grains

Containing all 3 parts of the grain as well as the naturally-occurring nutrients (such as B-vitamins, antioxidants, fiber, protein, and healthy fats), whole grains are a daily staple of the Mediterranean diet. While choosing whole-grain breads, crackers, and breakfast cereals is helpful, the real key to getting all the nutritional benefits of whole grains is to enjoy them as close to their whole form as possible. This means eating more oatmeal or einkorn porridge instead of processed cold breakfast cereals. Just as getting a variety of fruits and vegetables is important, trying out new grains will not only enhance your diet but also make eating more interesting and exciting. Rather than always eating brown rice at dinner, try subbing in wheat berries, farro, or barley.

Gluten free? There are plenty of gluten-free pseudo-grains that have the same health benefits. While quinoa is a popular choice, other nutritious options include amaranth, buckwheat, millet, oats (make sure the brand you’re buying is certified gluten-free), sorghum, and wild rice.

6. Fresh Fruit

Another key of the Mediterranean diet is limiting the intake of added sugars and replacing them with fresh fruit. Rather than eating cookies or candy, it’s encouraged to use fruit as a way to satisfy those sweet cravings. There are no “off-limit” fruits; instead, the emphasis is to eat a variety of fruits, particularly those in season. Unlike traditional baked goods and other desserts, fruit is high in fiber, vitamins, and antioxidants while being low in fat. Pair fruit with a healthy fat or protein for a balanced snack or sweet treat.

7. Fresh Herbs

Rather than salt, the Mediterranean diet promotes adding flavor and nutrition to our meals with fresh herbs and spices. While herbs can be expensive, some, like basil, are easy to grow even in small spaces. You can also freeze leftover herbs in ice cube trays by chopping them up fine and then mixing them with a little water or oil. Herbs that freeze best include basil, chives, dill, lemongrass, mint, oregano, sage, tarragon, and thyme.

8. Fatty Fish

It’s encouraged to enjoy fish at least once or twice a week, especially omega-3-rich fish like salmon, halibut, mackerel, herring, and sardines. Albacore tuna is also a traditional staple; however, due to its mercury content, it’s recommended that men limit intake to no more than 5 ounces per week and women (who aren’t pregnant) to no more than 4 ounces per week. While grilled, baked, and sauteed fish are all healthy options, fried fish should be avoided for the most part.

9. Plain Greek or Icelandic Yogurt

While low to moderate intake of dairy products is recommended, the key is choosing products without added sugars. Plain Greek and Icelandic yogurts are great additions to the diet as they’re high in protein yet lower in calories; they also provide a healthy dose of beneficial probiotics and bone-strengthening calcium. As traditional desserts are limited to just one or two per week, a plain yogurt with berries (or even better, roasted or grilled fruit) makes for a satisfyingly healthy sweet treat. In the summer, you can blend fruit into yogurt, freeze it, and then enjoy it in place of store-bought frozen yogurt, which is usually packed with sugar.

10. Pasture-Raised Eggs

While not recommended to consume daily, eggs (as well as poultry) are encouraged a few times per week. And that includes whole eggs, not just egg whites, as the yolks are rich in essential fatty acids, vitamin D, protein, and choline – an important nutrient for brain function. However, rather than sitting down to eggs and bacon or a cheese breakfast sandwich, the Mediterranean diet traditionally pairs them with fresh or sauteed vegetables, olive oil, and herbs or spices.

Slowing Down

In addition to food choices, the other key to following the Mediterranean diet is enjoying meals with others. While it’s not always feasible to sit down to dinner with all our friends and family, a good goal is to practice mindful eating at least a few times per week. Taking the time to prepare and savor our food, free of distractions like phones or TV, can help foster a healthier relationship with food.

Are you looking to adopt a more Mediterranean style of eating? Which of these foods are you eating more frequently? Quick recipe tips are also welcome. Share with us in the comments below!