The Foods Allowed on the Mediterranan Diet

There are many health reasons that can be found for following the Mediterranean Diet, a diet that concentrates on the eating and cooking styles of Mediterranean Countries. Luckily, the diet is also easy to follow.

First, let’s look at the foods and the amounts of them that you can eat on the Mediterranean Diet:

Fruits and Vegetables:

You can eat all of these you want. They are filled antioxidants and promote a healthy heart.

The goal is to each 2 cups of fruit and 3 cups of vegetables a day.


Fish is filled with Omega 3 fatty acids and protein. This makes them extremely heart healthy.

The goal is to eat fish at least twice a week at a service of 3 ounces each.


You can eat all the beans and all the varieties you want. They are a great source of protein, fiber, vitamins and minerals.

The goal is to eat one half to two thirds cup of cooked beans three times a week

Herbs and Spices:

Herbs and spices are great ways to season foods. Herbs and spices like: Rosemary, Omega, Thyme, bay leaves, basil, garlic and pepper are also encouraged on the Mediterranean Diet since they are filled with antioxidants.

The goal is to use as you wish.

Nuts and Seeds:

Nuts such as almonds and walnuts are high in calories. However, they are also high in antioxidants.

The goal is to eat 1 to 1 and half ounces of nuts per day

Healthy Oils

Use monounsaturated oils such as olive, canola, sesame, walnut or peanut oil in your vegetables, pastas or on bread. Remember that one teaspoon of these oils have about 120 calories so used sparingly.

The goal is to eat 3 to 5 teaspoons a day.

Whole Grains:

Whole grains contain many vitamins, minerals and protein than their white counterparts do. For these reason experiment with different types of whole grain breads, cereals, etc.

The goal is to eat four one half cup servings daily.


On the Mediterranean Diet, wine is considered a diet staple during meals. Wine may help reduce heart disease.

The goal is to keep the wine drinking to moderation which generally means one glass a day.

If you begin eating the allowed foods on the Mediterranean Diet at their suggested goals, you may soon find yourself enjoy many of the health benefits that goes along with this diet.