The Mediterranean food list is derived from the Mediterranean eating habits, i.e., those living in Spain, France, Tunisia, Lebanon, Morocco, Greece, and Italy. Their diet has changed dramatically over thousands of years. They are known to use healthy foods. The Mediterranean diet consists of many delicious foods. Maybe that’s why nutrition is so popular these days, with the fact that it’s so healthy. When you adopt the Mediterranean diet, your chances of living a healthy life are significantly increased.
According to heart disease death statistics, there are about 103 deaths per 100,000 worldwide due to heart disease. The number was 106 per 100,000 in the United States, 122 deaths per 100,000 in the United Kingdom, and 110 deaths per 100,000 in Australia. Interestingly, four of the lowest deaths from heart disease were in the Mediterranean. France: 39.8 deaths per 100,000, Spain: 53.8 deaths per 100,000, Italy: 65.2 deaths per 100,000 and Greece: 68.8 deaths per 100,000. This results in an average of 56.9 deaths per 100,000 in these four countries, which is more than half of the literal figure. Not impressive? You wonder, what are they doing?
But what foods will you find on the Mediterranean food lis
Interestingly, the Mediterranean food list includes not only food but also beverages. Drinks, especially water and wine, are an essential part of the Mediterranean diet. In the Mediterranean, people usually drink a glass of wine with dinner (although they rarely use it). Even young children are allowed a few sips of alcohol with food. Alcohol is high in antioxidants, so it has health benefits as long as it is eaten in moderation.
The Mediterranean diet includes fresh fruits, vegetables, whole grains, nuts, and seeds. It is also high in monounsaturated fat. This monounsaturated fat comes mainly from olive oil. One of the reasons for the better health statistics is that the Mediterranean diet is low in saturated fat. They only eat red meat twice a month and don’t eat as much milk as we do in Western society. Their primary source of protein is fish, which contains a small amount of milk, poultry, and red meat.
Mediterranean food menu Let’s shop!
Vegetables
Artichokes, beets, Brussels sprouts, carrots, celery, collard, dandelion greens, fennel, fat, lettuce, mustard, mustard greens, okra, peas, potatoes, parsley, turnips, turnips, sweet potatoes (yams), zucchini, Suede, scallions (spring onions), radishes, pumpkins, peppers (red, green, yellow, orange), onions (red, brown and white), grated, mushrooms, lettuce, black, eggplant (cucumber), Chakori, celery, cabbage, broccoli, arugula (rocket).
fruit
Avocados, Tomatoes, Apples, Tangerines, Apricots, Strawberries, Cherries, Pomegranates, Clementine Mandarins, Pears, Palms, Peaches, Figs, Olives, Grapes, Nectarines, Grapes, Melons, and Oranges
Grain
Whole-grain loaves of bread, barley, millet, oats, rice, polenta, bulgur, cousin, buckwheat, dorm, wheat berry, and frow
Fish and seafood
Yellowtail, abalone, clams, cockles, crab, lobster, flounder, eel, octopus, squid (calamari), septal, masala, mackerel, tilapia, salmon, sea bass, tuna, sardines, pheasants, and crabs
Chicken and eggs
Chicken, guinea fowl, duck, chicken eggs, duck eggs, quail eggs.
Cheese and yogurt
Bari, Fita (Fita), Koro, Shaver, Ricota, Parjigiana-Reggiano, Manchgo, Picorino, Halomi, Greek Yogurt and Flavored Yogurt.
Nuts and seeds
Almonds, cashews, hazelnuts, pine nuts, pistachios, sesame seeds, and walnuts
Lentils
Cannabis, gram, Iowa (broad bean), kidney, green beans, lentils, and distribution peas.
Herbs and spices
Nineteen, Zatar Spice Mix, Pepper, Basil, Garlic, Fennel, Bay, Clove, Lavender, Cumin, Oregano, Mint, Marjoram, Sage, Mulberry (also called Halebi Pepper, Aleppo Pepper and Flake Pepper), Parsley, Rosemary, sesame, thyme, cilantro and turmeric
Meat
chicken, beef, lamb, mutton, and goat.
Sweets
Cream caramel, baklava, tirahimo, syrup, biscuits, chocolate, chocolate mousse, Turkish delicacies, cafe, gelato, and fruit tarts.
Water and wine
Mediterranean people typically drink 1-2 glasses of red wine (one glass each with lunch and dinner) in addition to six glasses of water daily.
So there you have it, your Mediterranean food list. Now you know what the purpose is the next time you go shopping for groceries.
For more information on Mediterranean food habits, visit the Mediterranean Diet.
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