- 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.
What are the top 10 foods on a Mediterranean diet?
- Berries. Due to their high fiber and antioxidant content, berries are one of the best fruits to consume on a Mediterranean diet.
- Greek yogurt.
- Extra virgin olive oil.
- Whole grains like quinoa.
- Leafy greens.
- Beans like chickpeas.
What are the 9 points of the Mediterranean diet?
Those nine categories—vegetables, fruit and nuts, legumes, dairy, oils, cereals and grains, meats, fish, and alcohol— made up the 9-point Mediterranean diet score on which the research is based.
What foods are not allowed on the Mediterranean diet?
The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.