Mediterranean Diet
Heart-healthy Mediterranean eating pattern
Search Foods
Apple, Medium
Fruits
1 medium apple
95 cal25g carbs
Banana, Medium
Fruits
1 medium banana
105 cal27g carbs
White Bread
Grains
1 slice
79 cal14.6g carbs
Brown Rice, Cooked
Grains
1/2 cup
108 cal22g carbs
Chicken Breast, Grilled
Proteins
3 oz
128 cal0g carbs
Salmon, Atlantic
Proteins
3 oz
175 cal0g carbs
Broccoli, Steamed
Vegetables
1/2 cup
22 cal4.3g carbs
Spinach, Raw
Vegetables
1 cup
7 cal1.1g carbs
Milk, 2% Fat
Dairy
1 cup
122 cal11.4g carbs
Greek Yogurt, Plain
Dairy
6 oz
100 cal6g carbs
Avocado
Fats
1/2 medium
114 cal6g carbs
Olive Oil
Fats
1 tbsp
119 cal0g carbs
Almonds, Raw
Nuts & Seeds
1 oz (23 nuts)
164 cal6.1g carbs
Quinoa, Cooked
Grains
1/2 cup
111 cal19.7g carbs
Sweet Potato, Baked
Vegetables
1 medium
112 cal26g carbs
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Mediterranean Diet — Protocol Guide
Overview
The Mediterranean diet is based on the traditional eating patterns of countries bordering the Mediterranean Sea, emphasizing whole foods, healthy fats, and moderate wine consumption.
Key Principles
- Emphasize olive oil as the primary source of dietary fat
- Eat plenty of fruits, vegetables, whole grains, and legumes
- Include fish and seafood regularly
- Consume moderate amounts of dairy and poultry
- Limit red meat consumption
Food Guidelines
Recommended
- Olive oil
- Fish and seafood
- Fruits and vegetables
- Whole grains
- Legumes
- Nuts
Limit
- Poultry
- Eggs
- Dairy products
- Red wine (in moderation)
Avoid
- Processed foods
- Refined sugars
- Refined grains
- Trans fats
- Processed meats
Practical Tips
- Use olive oil for cooking and dressing salads
- Eat fish at least twice a week
- Enjoy meals with family and friends when possible
Notice: This information is for educational purposes only and does not replace medical advice. Always consult your physician or registered dietitian before making dietary changes.