what foods are not allowed on Mediterranean diet
Mediterranean diet is a flexible eating pattern inspired by the traditional dietary habits of all countries bordering the Mediterranean Sea. While the Mediterranean diet does not have a strict list of foods that are allowed, the focus is on consuming some foods in moderation and de-emphasizing others. Here are some foods that are commonly consumed in moderation or in moderation in the Mediterranean diet:
- Red and processed meats: While lean meats can be included occasionally in small amounts, the Mediterranean diet encourages reducing consumption of red and processed meats such as beef, pork and sausage.
- Sweets and sugary beverages: Foods high in added sugars such as candies, pastries and sugary drinks, are not a regular part of the Mediterranean diet. These items are usually limited or replaced with healthier alternatives.
- Highly processed foods: The Mediterranean diet promotes whole unprocessed foods. Processed foods that are high in refined grains, additives and preservatives usually don’t. Instead, whole grains and minimally processed foods are preferred.
- Saturated and Trans Fats: The Mediterranean diet emphasizes healthy fats such as those found in olive oil, nuts and seeds. Foods high in saturated and trans fats, such as butter, margarine and fried foods, are usually consumed in moderation or replaced with healthier alternatives.
- Refined grains: The Mediterranean diet encourages whole grains such as whole wheat, barley and oats. Refined grains such as white bread, white rice, and refined pasta, are best consumed in moderation or replaced with whole grain alternatives.
- High sodium foods: Excessive salt intake is discouraged in the Mediterranean diet. Processed and packaged foods. which are high in sodium are reduced, and instead herbs, spices, and other flavorings are used to enhance the flavour of the food.
Mediterranean diet food list
- Fruits: Apples, oranges, grapes, berries, pears, peaches, melons, etc.
- Vegetables: Tomatoes, cucumbers, peppers, leafy greens (spinach, kale, arugula), broccoli, cauliflower, eggplant, zucchini, etc.
- Whole grains: Whole wheat, brown rice, oats, quinoa, barley, bulgur, whole grain breads and pasta.
- Legumes: Chickpeas, lentils, beans, peas.
- Nuts and seeds: Almonds, walnuts, pistachios, cashews, flax seeds, chia seeds.
- Healthy Fats: Extra virgin olive oil (used as primary cooking oil), avocados, olives.
- Fish and seafood: Salmon, sardines, mackerel, shrimp, tuna, trout.
- Poultry: Chicken, turkey.
- Dairy: Greek yogurt, feta cheese.
- Herbs and Spices: Basil, Oregano, Rosemary, Thyme, Parsley, Garlic, Cumin.
- Eggs: Consume in moderation.
- Moderate intake of red wine: Red wine is often enjoyed in moderation with meals in the Mediterranean diet, but is optional.
- Water: Hydration is usually emphasized, with water being the primary beverage.