03/22/2024
The Mediterranean diet has numerous health benefits and many of the whole foods that are in the Mediterranean diet are also great inflammation fighters that can help prevent chronic diseases, improve gut health & boost energy.
When doing Zerona treatments, we often recommend our clients follow principles of the Mediterranean diet.
We have put together a list of some common foods in the Mediterranean Diet to incorporate into your diet.
Healthy Fats, Oils and Vinegars:
Extra virgin olive oil, olives, Balsamic Vinegar & Red Wine Vinegar.
Vegetables:
Onions, Garlic, Artichokes, Zucchini, Eggplant, Squash, Corn, Cucumbers, Broccoli, Cauliflower, Mushrooms, Beets, Fennel, Cabbage, Leeks, Celery, Carrots
Nuts & Seeds:
Pine Nuts, Walnuts, Chestnuts, Pumpkin Seeds, Sunflower Seeds
Herbs & Spices:
Parsley, Oregano, Basil, Dill, Thyme, Sage, Rosemary, Mint, Bay Leaves, Turmeric, Cinnamon, Cumin & Paprika
Beans:
Lentils, Split Peas, Chickpeas, Green Beans, Black Beans, Kidney Beans
Cheese:
Should be eaten in moderation because of high fat content, but a good source of protein. Feta Cheese, Mozzarella, Parmesan & Ricotta
Greens:
Spinach, Arugula, Kale, Collard Greens, Beet Greens, Turnip Greens & Lettuce.
Whole Grains, Rice & Pasta:
Whole Wheat, Bulgar Wheat, Quinoa, Orzo, Barley
Meat:
Although you don’t need meat every day, it is still part of the Mediterranean diet food list. When choosing meat, make sure to choose lean cuts of grass-fed beef, pork, or lamb. Grass fed meat is higher in healthy omega -3 fatty acids and antioxidants than grain- fed meat.
Fish:
Salmon, Halibut, Cod, Shrimp & Tuna
Fruits:
Grapes, Tomatoes, Lemons, Oranges, Apricots, Apples, Pears, Pomegranate, Cherries, Avocado, Honeydew, Peaches, Strawberries, Kiwi & Watermelon
Drinks:
Water, Coffee, Tea, Fresh Juice
The Mediterranean Diet is just one of the diets we discuss with our clients. If you have any questions about finding the right diet for you, we are here to help!
