What kinds of food can I eat on the Mediterranean diet? A heart-healthy way of eating You can eat lots of fruits, vegetables, beans, fish, nuts and olive oil Fruits and vegetables 3 servings of fruit and at least 3 servings of vegetables Olive oil Whole grains and starchy vegetables 3-6 servings (serving = 1/2 cup, 1 slice bread, To reheat in the microwave, remove foil, cover with a paper towel and microwave on High until hot, 1½ to 2 minutes. Meal-prep the Chopped Salad with Sriracha Tofu & Peanut Dressing to have for lunch on Days 1, 2, 3 and 4. Prep the Slow-Cooker Creamy Lentil Soup Freezer Pack and freeze to have for dinner on Day 5.Each day, eat vegetables, fruits, whole grains and plant-based fats. Each week, have fish, poultry, beans, legumes and eggs. Enjoy moderate portions of dairy products. Limit how much red meat you eat. Limit how many foods with added sugar you eat. Some other elements of the Mediterranean diet are to:Trader Joe's frozen seafood blend. Desjah Altvater. Following the Mediterranean diet means that I keep red-meat consumption to a minimum. My protein of choice is seafood, and Trader Joe's frozen ...1. Organic Diced Tomatoes (Kirkland Signature) Diced tomatoes are a healthful ingredient in soups, baked entrees, pasta dishes and homemade sauces. While fresh fruits and vegetables are a staple of the Mediterranean diet, for year-round convenience, Kirkland Signature Organic Diced Tomatoes are the next best thing.This vegetarian minestrone soup is loaded with vegetables, kidney beans, and elbow macaroni. "Slow cooking this soup allows all the flavors and spices to intensify,' says Laura. Budget Tip: Choose canned or dried beans as inexpensive proteins. They're cheap and filling -- and a good way to extend meat dishes.With just a few kitchen essentials, you can start making foods on the Mediterranean diet right now. Instant Pot Duo Nova 7-in-1 Electric Pressure Cooker ($69.99; amazon.com ) Instant Pot Duo Nova ...The Mediterranean diet is one of the most researched and promising nutritional strategies for people with inflammatory bowel disease (IBD), including Crohn's disease and ulcerative colitis (UC).Following the …Fish (all kinds) and seafood like octopus, shrimp, cuttlefish, calamari. White meat (mostly chicken) and eggs in moderation. Dairy like milk and yogurt daily. Feta cheese and cheese higher in fat less often. Red meat like beef, veal, pork once a week or less often. Olive oil is the main source of fat.Oct 27, 2023 · The Mediterranean diet is a style of eating that emphasizes minimally processed, plant-based foods. It includes fruits, vegetables, nuts, beans, whole grains including whole-grain pasta and breads, olive oil, red wine, and small amounts of fish, eggs, dairy, and meats. As the name implies, the Mediterranean diet is inspired by the traditional ... PER 2 tablespoons: 70 calories, 5 g fat (1 g saturated, 0 g trans fat), 130 mg sodium, 4 g carbs (2 g fiber, 0 g sugar), 2 g protein. Hummus—made with pureed chickpeas, tahini, olive oil, and garlic—is a staple dish in the Mediterranean diet. You can easily whip up a batch or save time by purchasing a tub.Feb 19, 2019 · The base of the pyramid, which will be the main focus of your Mediterranean diet food list, includes fresh vegetables and fruits, whole grains, olive oil, beans, nuts, legumes, seeds, herbs and spices. In various combinations, you will be seeing these items at each of your meals. In general, wine (specifically red) is drank in moderation, and ... It’s all about eating whole foods, and skipping any processed foods. With the meal plan making all of the right choices (hand-picked meal plans - breakfast, lunch, dinner, and snacks - every week), you’ll naturally start losing weight and getting healthy. It’s been shown to help with heart disease, hypertension, obesity, diabetes and ...Jul 15, 2023 ... What is the Mediterranean diet? · Each day, eat vegetables, fruits, whole grains and plant-based fats. · Each week, have fish, poultry, beans, ....In particular, cruciferous vegetables (broccoli, cauliflower etc) and leafy greens (spinach, kale) are very healthy choices. Vegetables are eaten liberally on the …The traditional Mediterranean Diet is a high fat diet (and yet they have the lowest heart disease rates in the world). Up to 40% of daily calories come from fat, 30% of daily calories is from extra virgin olive oil. As you may have heard, 75% of the olive oil sold in the United States is fraudulent in one way or another.Mediterranean Diet Food List. Interested in moving towards a more Mediterranean-style eating pattern? A good place to start is making sure you have a well-stocked pantry. With the right ingredients on hand, you can use the meal planning formula above to make countless combinations of quick, easy, and healthy Mediterranean meals. ...The Mediterranean diet places a focus on fresh vegetables and fruit, whole grains, legumes, olive oil and fish while avoiding junk food, packaged or processed food, red meats, sweets, eggs and ...1-48 of over 2,000 results for "mediterranean diet food list" Results. Mediterranean Diet Grocery List And Foods: The handy guide to consuming the right foods at the right time. by Jonas Copernicolas. 4.0 out of 5 stars 32. Paperback. $7.99 $ 7. 99. FREE delivery Sat, Nov 4 on $35 of items shipped by Amazon.If you’d like to try the Mediterranean diet plan, get a free 7 day Mediterranean Diet plan (including 20 recipes, a corresponding meal plan and shopping list. 2. If you are serious about starting a …The Mediterranean diet ranked No. 1 among the 40+ diets examined by experts and US News and World Report. Following a Mediterranean way of eating is sensible, joyful, and balanced. It prioritizes wholesome ingredients and focuses on vegetables, fruits, whole grains, and legumes along with lean proteins from fish and poultry and good fats from ...Are you tired of forgetting items or wandering aimlessly around the grocery store? A well-organized grocery list can save you time, money, and make your shopping experience much mo...On the Mediterranean diet, about 30-40 percent of your calories come from fat, including olive oil and other sources like fatty fish, nuts, seeds, and avocado, to name a few. The following table gives you an example of how many fat grams you should eat daily, based on the total number of calories you consume per day. The amount of fat grams …Here’s the Mediterranean food pyramid, from base to top: Fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes & seeds, herbs & spices: Consume these at every meal. Fish and ...An easy guide to enjoying a Mediterranean Diet, including grocery list, meal ideas and serving size recommendations. Created by the nutrition experts at Palo Alto Medical Foundation. ... Diet has long been known to be one of the healthiest meal plans around and is as much a lifestyle as it is a diet. Mediterranean eating is based on components ...Aug 23, 2022 · For protein, a Mediterranean eating plan would have you cut back on red meat, so try fatty fish – such as anchovies, salmon, mackerel, tuna or sardines – once or twice a week. Beans are also a good protein source; Tangney suggests having them three times a week. Eat nuts or fresh fruit instead of sweets for dessert. Raw Veggies and Hummus. We love veggies like mini peppers, sliced cukes, jicama, baby carrots, endives or radishes with hummus. You can likely find all of these at your local store, and Trader Joe's always has new and exciting hummus varieties like buffalo, roasted garlic, Mediterranean or eggplant. Yum!Jan 10, 2022 · Eat: 3 tablespoons of olive oil at least a day, 3 servings of nuts a week. Beans. Beans play an important role in the Mediterranean diet. They are consumed about twice a week in the form of a stew cooked with tomato and olive oil but can be consumed cold as well or as a dip. Eat: 2-3 servings a week. Chickpeas: These legumes are a staple in Mediterranean cuisine, providing a good source of protein and fiber. Lentils: Packed with protein, lentils are not only nutritious but also easy to cook and incorporate into various dishes. Almonds: A great source of healthy fats and vitamin E, almonds make for a satisfying and nutritious snack.The advantages of the Mediterranean diet include: Has more research supporting its health benefits and safety. Has been proven to reduce cardiovascular disease incidence and mortality. Focuses on more environmentally-friendly foods (i.e., more whole plant foods and less red meat and other animal products).THE COMPLETE MEDITERRANEAN DIET FOOD SHOPPING LIST VEGETABLES The key here is to be seasonal and as local as possible. No need to buy imported artichokes. See below for ... In the traditional Mediterranean diet, the dairy products are full-fat o Strained (Greek) Yogurt o Sheep’s milk yogurt o Feta cheese o Fresh cheese such as …Due to its flexibility and health benefits, the Mediterranean diet has been touted as one of the best eating patterns to follow.This collection of breakfasts is packed …1. WestEnd Cuisine Grilled Chicken Skewers. Poultry is popular on the Mediterranean diet, and these pre-grilled chicken skewers make it easy to include for quality protein. Have them with a salad or some cooked vegetables. Buy now: WestEnd Cuisine Grilled Chicken Skewers. 2. Myrtos Greek Extra Virgin Olive Oil.Nov 4, 2022 · As the Mediterranean diet is full of healthy fats, minimally processed foods, and fiber, it focuses on healthy fats like monounsaturated fats in olive oil and omega-3’s in fish, says Porpora. Mediterranean diet foods list. Creating a Mediterranean-approved grocery list is simple, and there are more foods you can add to your cart than foods you should avoid, says Amy Gorin, M.S., R.D.N ...The Mediterranean diet is known for its focus on seafood, olive oil, fruits and vegetables, beans and nuts, whole grains, red wine, and minimal dairy. Our Top Picks . Best Overall: The Complete Mediterranean Cookbook at Amazon ($19) Jump to Review. Best for Instant Pot: Mediterranean Instant Pot at Amazon ($19) Jump to Review. Best …Rice, apples, cauliflower, kale and grapes have low levels of potassium, according to the National Kidney Foundation. For people with kidney disease, a low-potassium diet may be ne...Check out these Mediterranean diet recipes made with pantry staples. Quick & Easy Three Bean Chili. Butternut Squash and Black Bean Enchilada Skillet. Slow Cooker Lentil and Mushroom Bolognese. Slow Cooker Chicken Curry. Check out our top tips for following the Mediterranean diet on a budget and keeping up with your health goals.Jan 18, 2022 · With just a few kitchen essentials, you can start making foods on the Mediterranean diet right now. Instant Pot Duo Nova 7-in-1 Electric Pressure Cooker ($69.99; amazon.com ) Instant Pot Duo Nova ... Nov 17, 2023 · No ciabatta, no chipotle sauce. Greek Yogurt with Mixed Berries Parfait*. No granola. Steel Cut Oatmeal with Strawberries & Pecans. No cinnamon sugar topping. Diet-Friendly Sandwiches. Necessary Modifications. Roasted Turkey & Avocado BLT. No bread, no bacon, no mayo. In today’s fast-paced world, time is of the essence. With hectic work schedules, family commitments, and a never-ending to-do list, finding time to go grocery shopping can be a cha...Frozen grains: brown rice, quinoa. Frozen produce: cherries, berries, mango, peas, broccoli, riced veggies. Frozen proteins: chicken, turkey, seafood. Frozen whole grain waffles. Always be sure to ...You’ll build your meals around fresh fruits and vegetables, whole grains, beans, legumes, nuts, olive oil, fish, and small amounts of yogurt and cheese. Scientific studies …Like its predecessor, healthy fats, fresh fruits and veggies, whole grains and protein-rich plant-based foods are the bulk of what you’ll eat on the pesco Mediterranean diet. It’s a departure from the typical American diet, which relies heavily on processed foods. In fact, U.S consumption of ultra-processed foods (like frozen pizza, soda ...Here is an example of a 7-day Mediterranean diet meal plan: Day 1. Breakfast. Vegetable and egg frittata served with sliced avocado on top of whole grain toast. For extra calories, add another egg ...Olive oil. Nuts and seeds. Herbs and spices. Drinks. What foods are not allowed. Grocery shopping tips. Recipes. Grocery shopping on the Mediterranean diet means focusing on staples like veggies, fruit, fish, and whole grains. Your Mediterranean diet shopping list will include plenty of satisfying and nutrient-dense foods to create …Aug 2, 2022 · A Complete Mediterranean Diet Food List and 14-Day Meal Plan. The Mediterranean diet is a mostly plant-based eating plan with fish, poultry, whole grains, nuts, olive oil, and some dairy. It may ... Rice, apples, cauliflower, kale and grapes have low levels of potassium, according to the National Kidney Foundation. For people with kidney disease, a low-potassium diet may be ne...Living a gluten-free lifestyle can be challenging, especially when it comes to meal planning and grocery shopping. With so many food options available, it’s easy to get overwhelmed...The advantages of the Mediterranean diet include: Has more research supporting its health benefits and safety. Has been proven to reduce cardiovascular disease incidence and mortality. Focuses on more environmentally-friendly foods (i.e., more whole plant foods and less red meat and other animal products).Before you hit the grocery store, you should be familiar with the basics of the Mediterranean diet and the Mediterranean diet food pyramid. Here's a rundown: Base every meal on fruits, vegetables, grains …Mediterranean Diet Food List. From grains like couscous to garbanzo beans, fresh salmon and—of course—extra virgin olive oil, here is your Mediterranean diet shopping list! Keep in mind that this diet is one that focuses on fresh fruits, vegetables, occasional meat eating, whole grains, legumes, full-fat dairy and cheeses.The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate …Wash and pat any fresh herbs dry; then combine then with any other spices or dried herbs you want to include. Pour the oil into a saucepan and warm over low heat. As the oil warms, place the herb-and-spice mixture into a decorative bottle. Pour the warm oil over them and cover with a tight lid.Foods on the South Beach Diet Phase 1 list include lean proteins, vegetables, nuts and seeds, dairy, and beans and legumes. Phase 1 also allows for items intended to enhance the fl...Jun 27, 2022 - This complete Mediterranean Diet Shopping list has everything you need to stock your pantry! You can print it for free + more Mediterranean diet resources! Pinterest. Explore. Log in. Sign up. Explore. Food And Drink . Read it. Save. Article from . themediterraneandish.com. Complete Mediterranean Diet Shopping List | The …Jul 14, 2023 · 1/4 of an avocado. Meal-Prep Tip: Thaw the Slow-Cooker Pasta e Fagioli Soup Freezer Pack in the fridge overnight. Place in the slow cooker tomorrow morning so it's ready in time for dinner. Daily Totals: 1,187 calories, 63 g protein, 151 g carbohydrates, 44 g fiber, 42 g fat, 1,354 mg sodium. Add 1 1/2 cups of water and bring the mixture to a boil. Stir in 1/2 cup of a small dried pasta like ditalini or small shells, reduce the heat to a simmer, and cook, stirring frequently, until the pasta is al dente. Season with salt and pepper, and serve topped with grated Parmesan cheese. Friday, Leftover White Bean Soup: Reheat the rest of ...Mediterranean diet foods list. Creating a Mediterranean-approved grocery list is simple, and there are more foods you can add to your cart than foods you should avoid, says Amy Gorin, M.S., R.D.N ...You’ll build your meals around fresh fruits and vegetables, whole grains, beans, legumes, nuts, olive oil, fish, and small amounts of yogurt and cheese. Scientific studies …Nov 10, 2023 · Learn what the Mediterranean diet is, how to follow it, and how it can benefit your health. Find out the foods to eat and limit, the benefits of a Mediterranean lifestyle, and some tips and recipes for a successful transition. The Mediterranean diet emphasizes a lot of fruits, veggies, whole grains, legumes, beans, nuts, and olive oil. Fish, poultry, eggs, cheese, and yogurt (think Greek!) should be consumed in ...Add bulgur, salt, and hot water into a pot on medium-high heat. Bring to a boil, then turn down the heat to medium-low and let simmer, covered, for about 15 minutes, until the bulgur has absorbed almost all the water. Place a clean dish towel or paper towel on top of the pot to absorb excess moisture.Oct 27, 2023 · The Mediterranean diet is a style of eating that emphasizes minimally processed, plant-based foods. It includes fruits, vegetables, nuts, beans, whole grains including whole-grain pasta and breads, olive oil, red wine, and small amounts of fish, eggs, dairy, and meats. As the name implies, the Mediterranean diet is inspired by the traditional ... Consistently eating a range of nutritious whole foods — and adopting certain lifestyle practices. In this article, we’ll give you all the details. You’ll learn: How the Mediterranean …Here’s the Mediterranean food pyramid, from base to top: Fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes & seeds, herbs & spices: Consume these at every meal. Fish and ...Jan 9, 2024 · The Mediterranean diet places a focus on fresh vegetables and fruit, whole grains, legumes, olive oil and fish while avoiding junk food, packaged or processed food, red meats, sweets, eggs and ... 8. Rice. The Mediterranean diet encourages increasing your intake of whole grains to enjoy the health benefits they provide, like supporting heart health, healthy digestion and stable blood sugar levels. Nutritious whole grains include corn, barley, quinoa, oats, bulgur and teff, to name a few.Foods Avoid During the Mediterranean Diet. Avoid these foods and ingredients. Note that this list is by no means exhaustive: Sugar and high-fructose corn syrup: Fruit juices, soft drinks, table sugar, candy, pastries, ice cream. Refined grains: pasta made with refined wheat white bread. Refined oils: Soybean oil, cottonseed oil, canola oil.Eat MORE (every day) leafy greens, vegetables, fruits, whole grains, beans, nuts, and legumes. Eat MODERATELY (weekly) lean proteins from fish, some poultry, and eggs. Eat LESS (infrequently) Red Meats and Sweets (sweets are often eliminated if you’re following a stricter Mediterranean diet. But for this Mediterranean girl, there is room for ...Jan 5, 2022 · Base every meal on fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes, seeds, herbs, and spices. Eat fish and seafood often, at least two times per week. Eat moderate portions of poultry, eggs, cheese, and yogurt. Eat meats and sweets sparingly. 1. Add 1 1/2 cups of water and bring the mixture to a boil. Stir in 1/2 cup of a small dried pasta like ditalini or small shells, reduce the heat to a simmer, and cook, stirring frequently, until the pasta is al dente. Season with salt and pepper, and serve topped with grated Parmesan cheese. Friday, Leftover White Bean Soup: Reheat the rest of ...Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee. This hearty quinoa breakfast bowl is topped with sliced almonds, bananas and almond butter, but you can easily mix and match toppings. For a drizzled look, warm the almond butter slightly in the microwave before topping each bowl. 27 of 30.The Mediterranean diet emphasizes a lot of fruits, veggies, whole grains, legumes, beans, nuts, and olive oil. Fish, poultry, eggs, cheese, and yogurt (think Greek!) should be consumed in ... 3s. Eating the Mediterranean way allows you to incorporate fish and seafood at least twice a week (consult your physician). As much as possible, choose wild fish. Frozen fish is fine to use. H e r b s a n d S p i c e s. Basil. Bay Leaves Cilantro Mint Parsley Oregano Perhaps the most exciting part about eating the Mediterranean way is the ... The Mediterranean diet is a style of eating that emphasizes minimally processed, plant-based foods. It includes fruits, vegetables, nuts, beans, whole grains including whole-grain pasta and breads, olive oil, red wine, and small amounts of fish, eggs, dairy, and meats. As the name implies, the Mediterranean diet is inspired by the …In the Mediterranean, these foods are shunned in favor of healthier ones like legumes, whole grains, nuts and seeds, olive oil, antioxidant-rich fruits and vegetables, seafood, and lean meat only in moderation. One study found that eating this way could curb the risk of depression by 30 percent.If you’d like to try the Mediterranean diet plan, get a free 7 day Mediterranean Diet plan (including 20 recipes, a corresponding meal plan and shopping list. 2. If you are serious about starting a …The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate …But what should your grocery list include? How should you stock up your pantry? In this post: Extra Virgin Olive Oil. Whole Grains. Legumes. Vegetables. Fruits. Nuts and Seeds. Seafood. Poultry. Meat. …This week's shopping list is full of feel-good ingredients that are key parts of the Mediterranean diet like vegetables, whole grains, beans, and seafood. It ...Mediterranean diet foods list. Creating a Mediterranean-approved grocery list is simple, and there are more foods you can add to your cart than foods you should avoid, says Amy Gorin, M.S., R.D.N ...
Creating a grocery list can be a time-consuming task, especially if you’re constantly juggling multiple items and trying to remember what you need. Fortunately, there is a simple s.... Jack and coke can
Mediterranean Diet Food List. From grains like couscous to garbanzo beans, fresh salmon and—of course—extra virgin olive oil, here is your Mediterranean diet shopping list! Keep in mind that this diet is one that focuses on fresh fruits, vegetables, occasional meat eating, whole grains, legumes, full-fat dairy and cheeses.Foods to Eat on a Mediterranean Keto Diet. Now we know which foods to limit or avoid. Let’s look at a list of foods that you can enjoy. The staple foods for you to include in your Mediterranean Keto Diet are listed below: Fish and Seafood (i.e., wild-caught salmon, mackerel, trout, sardines, tuna, crab, shrimp, oysters, clams, mussels, etc.)Living a gluten-free lifestyle can be challenging, especially when it comes to finding the right foods to include in your diet. When it comes to gluten-free eating, replacing wheat...What kinds of food can I eat on the Mediterranean diet? A heart-healthy way of eating You can eat lots of fruits, vegetables, beans, fish, nuts and olive oil Fruits and vegetables 3 servings of fruit and at least 3 servings of vegetables Olive oil Whole grains and starchy vegetables 3-6 servings (serving = 1/2 cup, 1 slice bread,The Mediterranean Diet list of foods you can eat generally represents nutritious, whole, unprocessed foods from most food groups. The Mediterranean Diet list of foods to avoid is essentially everything else, with an emphasis on eliminating all processed foods as much as possible. Here is the list of foods to avoid on the … A low-carb Mediterranean diet combines two popular eating patterns: carb reduction and the fresh foods found in the Mediterranean region. Strong evidence shows that low-carb diets can help people lose weight and control blood sugar. 4 Jan 5, 2022 · Base every meal on fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes, seeds, herbs, and spices. Eat fish and seafood often, at least two times per week. Eat moderate portions of poultry, eggs, cheese, and yogurt. Eat meats and sweets sparingly. 1. For more information on the Mediterranean Diet, visit www.oldwayspt.org. Mediterranean Diet Grocery List. Created Date: 4/6/2017 3:30:26 PM ...As you head to the grocery store with the above meals in mind, consider adding some expert-recommended Mediterranean diet pantry staples: Olive oil. Eggs. Nuts, such as almonds or walnuts. Salmon ...Maintaining a healthy diet is essential for overall well-being, and for some individuals, following a low fiber diet may be necessary. Whether due to certain medical conditions or ...Mediterranean diet foods list. Creating a Mediterranean-approved grocery list is simple, and there are more foods you can add to your cart than foods you should avoid, says Amy Gorin, M.S., R.D.N ...Jan 7, 2019 · Instructions. Heat oven to 400F (200C). Heat the oil in an oven-proof dish over a medium heat. Cook the leek for 4-5 minutes, until just tender. Add the rice and stir for 2 extra minutes. Add the stock and milk, bring to a boil and simmer for 5 minutes. Add the haddock on top. The Mediterranean diet ranked No. 1 among the 40+ diets examined by experts and US News and World Report. Following a Mediterranean way of eating is sensible, joyful, and balanced. It prioritizes wholesome ingredients and focuses on vegetables, fruits, whole grains, and legumes along with lean proteins from fish and poultry and good fats from ...Welcome to OliveTomato. The top source for the Authentic Mediterranean Diet and Lifestyle! Join Elena Paravantes, a leading expert in the Mediterranean diet, Nutritionist and Author as she shares expert advice, Mediterranean diet approved recipes, insights, the latest research findings, and culinary techniques to effortlessly integrate the …Do you find yourself scoffing at organic produce prices or end up spending more than you wanted each time you head to the grocery store? It’s true that processed convenience foods ...May 17, 2018 ... Ingredients · 1½ cups Chickpeas · ¾ cup Cracked Freekeh · 4 Carrots · 1 Lemon · 1 bunch Parsley · 2 oz Deglet Noor Dates ...Feb 26, 2024 · The Mediterranean diet is the #1 diet of U.S. News & World Report's 2024 Best Diets. See meal plans, expert reviews, food lists, snacks and more. What kinds of food can I eat on the Mediterranean diet? A heart-healthy way of eating You can eat lots of fruits, vegetables, beans, fish, nuts and olive oil Fruits and vegetables 3 servings of fruit and at least 3 servings of vegetables Olive oil Whole grains and starchy vegetables 3-6 servings (serving = 1/2 cup, 1 slice bread, Oct 28, 2022 · At the bottom are the foods you should eat the most, including fish, produce, and legumes. Next, in the middle are the foods you should eat moderately: whole grains, lean meat, dairy, wine, and healthy fats. Finally, the very top of the pyramid signifies foods you should eat sparingly: red meat as well as sugary, highly processed foods. In the Mediterranean, these foods are shunned in favor of healthier ones like legumes, whole grains, nuts and seeds, olive oil, antioxidant-rich fruits and vegetables, seafood, and lean meat only in moderation. One study found that eating this way could curb the risk of depression by 30 percent..