What should I have in my pantry for Mediterranean diet?

What should I have in my pantry for Mediterranean diet?

Staples to include in your Mediterranean pantry include:

  • Extra-virgin olive oil.
  • Fresh or frozen fish and seafood.
  • Fresh, frozen or canned vegetables and fruits.
  • Fresh herbs and spices.
  • Nonfat Greek yogurt.
  • Nuts and seeds.
  • Olives and avocados.
  • Part-skim milk cheese.

Is oatmeal OK on Mediterranean diet?

Oatmeal is a safe option that can be dressed up for breakfast to make it better. Try adding a variety of nuts and fruit to improve the taste of plain oatmeal. Consider making it with honey, diced apples and chopped walnuts. Strawberries, blueberries and blackberries are also good options.

Can you have canned tomatoes on the Mediterranean diet?

Canned Tomatoes Tomatoes are a cornerstone of Mediterranean cuisine for their rich umami flavor and a healthy dose of the antioxidant lycopene.

What are the top 10 foods on a Mediterranean diet?

Top 10 Mediterranean Foods. Snack them on their own, or come up with your own flavor combinations.

  • Olives & Olive Oil. One of the most classic features of the Mediterranean diet, olives are more than just a funky fruit.
  • Salmon.
  • Medjool Dates.
  • Walnuts.
  • Artichokes.
  • Pomegranates.
  • Avocados.
  • Is sour cream on the Mediterranean diet?

    What are the key components of the Mediterranean diet? Have at least 1 serving at each meal or choose as a snack. Add to salad, soups and pasta dishes; try hummus or bean dip for veggies or a veggie or bean burger. Use instead of vegetable oil and animal fats (butter, sour cream, mayonnaise).

    Can you eat mayonnaise on the Mediterranean diet?

    This mayonnaise can be used in so many other recipes too. I would try it in my Mediterranean diet ranch dressing for example. Or, you could choose to simply use your mayonnaise on your next sandwich or in your tuna salad.

    Can I eat canned salmon on a Mediterranean diet?

    Moving Closer to Mediterranean Nutrition Your first, or next, can of salmon, tuna, or sardines anchors the protein category of Mediterranean nutrition. Also, it blends well with any cooked veggies, whole grains, and/or lower fat dairy foods.

    Is peanut butter OK on Mediterranean diet?

    And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating.

    What is the menu for the Mediterranean diet?


  • Fruit
  • Whole grains
  • Nuts and nut butter
  • Seeds
  • What are the top staple foods of the Mediterranean diet?

    Oats. By improving the intestinal transit of food and waste,fiber helps your body eliminate carcinogens.

  • Extra virgin olive oil. Not all liquid oils (for cooking or cold preparations) are the same.
  • Fish.
  • Green leafy vegetables.
  • Berries.
  • What is Mediterranean diet and what foods are included?

    Vegetables (Try to eat 7-10 servings of vegetables per day.

  • Fruits
  • Bread/cereals (Every meal)
  • Legumes (Every meal)
  • Nuts (Every meal)
  • Fish/seafood – Eat fish twice per week.
  • Eggs
  • Poultry
  • Dairy products
  • Red meat Make sure you only eat lean meat and keep your portions small.
  • What foods are on the Mediterranean diet plan?

    Fish – Salmon,tuna,cod,haddock,plaice,seabass,white fish,etc

  • Shellfish – Prawns,crab,lobster,mussels,oysters,scallops,etc
  • Poultry – Chicken,turkey,duck,quail,etc
  • Eggs
  • Cheese – Feta,brie,cottage cheese,ricotta,etc
  • Greek yoghurt
  • Whole-wheat pasta or couscous