The Mediterranean diet emphasizes fresh, whole foods like vegetables, fruits, legumes, and grains. It's a plant-based approach with healthy fats, particularly olive oil.
When shopping, focus on colorful vegetables, such as tomatoes, spinach, peppers, and cucumbers. These are rich in nutrients and perfect for salads or cooking.
Fruits like berries, citrus, and grapes should also be part of your list. They provide antioxidants and essential vitamins, boosting immunity and overall health.
Whole grains such as quinoa, farro, and brown rice are staples. They offer fiber, keep you fuller longer, and provide steady energy throughout the day.
Include lean proteins like fish, chicken, and beans. Salmon and sardines are particularly prized for their omega-3 fatty acids, which support heart health.
Nuts and seeds like almonds, walnuts, and flaxseeds add a crunchy texture. They are packed with healthy fats, protein, and essential vitamins for a balanced diet.