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Mediterranean Diet

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Mediterranean Diet

There are no strict rules for a Mediterranean Diet however it typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods, added sugar, and refined grains should be restricted. 


  • promotes heart health
  • Supporting a body weight that’s healthy for you
  • supports healthy blood sugar levels, blood pressure and cholesterol
  • Lowering your risk of metabolic syndrome
  • Supporting a healthy balance of gut microbiota in your digestive system
  • protects brain function
  • Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
  • Eat in moderation: poultry, eggs, cheese, and yogurt
  • Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods
TDC NutritionistMediterranean Diet