Mediterranean Diet: 21 Foods to Avoid & What You Should Eat (2024)

  • Mediterranean Diet Foods
    • What Foods Are Allowed on the Mediterranean Diet?
  • Guide

Mediterranean Diet: 21 Foods to Avoid & What You Should Eat (1)

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

A Mediterranean diet is not a specific diet plan, but a way of eating based on diets typically eaten by people in countries bordering the Mediterranean Sea.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, and seeds. Olive oil is the main source of fat, and moderate consumption of wine is allowed. It also usually permits low to moderate consumption of fish, poultry, and dairy products, but minimal amounts of red meat.

What to Avoidon the Mediterranean Diet

While the Mediterranean diet is not a strict diet plan, foods that are generally not allowed on the Mediterranean diet include:

  • Processed red meats
    • Hot dogs
    • Bacon
    • Lunch meats
    • Sausage
  • Heavily processed foods
    • Frozen meals that have a lot of sodium
    • Sodas
    • Sugary beverages
    • Sugary desserts
    • Candy
    • Processed cheeses
  • Refined grains
    • White bread
    • White pasta
    • Products with white flour
  • Alcohol (other than red wine)
  • Butter
  • Refined, processed, or hydrogenated oils
    • Soybean oil
    • Safflower oil
    • Corn oil
    • Vegetable oil
    • Canola oil
    • Hydrogenated and partially-hydrogenated oils

What Foods Are Allowed on the Mediterranean Diet?

Foods allowed on the Mediterranean diet include:

  • Plant foods that are minimally processed and seasonally fresh
    • Fruits
      • Aim for three servings of fresh fruit daily
      • Poached or fresh fruit is best, which can also be enjoyed as a dessert
  • Vegetables
    • Aim for three to four servings a day
    • Have a salad with each meal
    • Add an extra serving of vegetables to lunch and dinner
  • Whole grains
    • Whole-grain pasta
    • Barley
    • Farro
    • Couscous
    • Bulgur
    • Dense, chewy, country-style whole-grain bread loaves without added sugar or butter
  • Nuts
  • Legumes
    • Aim for at least 3 servings per week
    • Lentils
    • Chickpeas
    • Beans
    • Peas
  • Extra virgin olive oil
    • This should be the main source of fat
  • Cheese (not processed) and low-fat yogurt
    • May consume daily in low to moderate amounts
    • Plain Greek yogurt is recommended
  • Fish
    • Two to three servings per week
    • Canned and fresh fish are acceptable
    • Prepare grilled; avoid fried fish
  • Lean poultry
    • Eat a few times a week in low to moderate amounts
    • 3- to 4-ounce portions
  • Wine with meals in low to moderate amounts
    • No more than two 5-ounce glasses per day for men, and one glass per day for women

References

https://www.uptodate.com/contents/healthy-diet-in-adults?search=Mediterranean%20Diet&source=search_result&selectedTitle=1~45&usage_type=default&display_rank=1#H24
https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194
https://www.foodnetwork.com/healthy/articles/what-foods-are-not-allowed-on-mediterranean-diet
https://www.themedimove.com/uncategorized/foods-to-avoid/

Mediterranean Diet: 21 Foods to Avoid & What You Should Eat (2024)

FAQs

Mediterranean Diet: 21 Foods to Avoid & What You Should Eat? ›

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains

refined grains
A refined grain is defined as having undergone a process that removes the bran, germ and husk of the grain and leaves the endosperm, or starchy interior. Examples of refined grains include white bread, white flour, corn grits and white rice.
https://en.wikipedia.org › wiki › Refined_grains
, alcohol, butter, and refined/processed/hydrogenated oils.

Are bananas ok on the Mediterranean diet? ›

You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

Is peanut butter ok on a Mediterranean diet? ›

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Are potatoes ok on a Mediterranean diet? ›

On the Mediterranean diet, all foods are included. So the good news is, if you love potatoes (who doesn't?!) then you can continue eating them on the Mediterranean diet. Try our Roasted Mediterranean Potatoes made with herbs, heart healthy oil, and vitamin C-rich lemon!

What are the top 10 foods on a Mediterranean diet? ›

10 foods to add to your Mediterranean lifestyle
  • Extra virgin olive oil. ...
  • Walnuts. ...
  • Lentils. ...
  • Blueberries. ...
  • Wild salmon as a healthy animal protein. ...
  • Garlic for a reduced risk of cancer. ...
  • Oregano as an anti-inflammatory agent. ...
  • Mushrooms for a mental health boost.
Feb 3, 2022

How many eggs can you eat on the Mediterranean diet? ›

Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].

Is popcorn ok on a Mediterranean diet? ›

This is a common question we are asked, and yes, popcorn is absolutely included on the Mediterranean diet. Popcorn is a whole grain which means it contains more fiber and minerals than refined grains.

What is a typical Mediterranean breakfast? ›

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

Is pasta ok on a Mediterranean diet? ›

A typical Mediterranean diet has common elements such as lots of vegetables, fruits, beans, cereals and cereal products, for example wholegrain bread, pasta and brown rice.

Is mayonnaise allowed on a Mediterranean diet? ›

Avoid sauces made from cream or mayonnaise. Choose whole-grain breads, whole wheat pasta and pizza crust, brown rice, beans, and lentils. Cut back on butter or margarine on bread. Instead, you can dip your bread in a small amount of olive oil.

What is the staple food of the Mediterranean diet? ›

Mediterranean Diet Pantry Staples

Fresh or frozen fish and seafood. Fresh, frozen or canned vegetables (aim for no salt added) and fruits (packed in its own juice or no sugar added)

What is not allowed on a Mediterranean diet? ›

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Can you drink coffee on a Mediterranean diet? ›

Wondering what to drink on the Mediterranean diet? Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea.

What is the best fruit on a Mediterranean diet? ›

Fruits common to the traditional Mediterranean Diet include: apples, apricots, avocados, cherries, clementines, dates, figs, grapefruits, grapes, melons, nectarines, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, tomatoes.

Can you eat unlimited fruit on Mediterranean diet? ›

Foods to Eat

There are nearly unlimited fresh fruits and vegetables on the Mediterranean diet. Note that potatoes are excluded from most Mediterranean diet scoring systems. Whole grains. Fill your pantry with quinoa, barley, farro, freekeh and other whole grains.

Is cheese ok on a Mediterranean diet? ›

Enjoy some dairy.

Some good choices are skim or 1% milk, low-fat cottage cheese, and low-fat Greek or plain yogurt. Limit how much cheese you eat. One serving is about the size of four dice. And cut back on higher fat dairy.

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