The 9 Best Mediterranean Diet

Fruits and Vegetables: Include a variety of colorful fruits and vegetables in your meals. They are rich in vitamins, minerals, antioxidants, and fiber.

Whole Grains: Choose whole grains such as whole wheat, oats, brown rice, and quinoa. They provide essential nutrients and fiber.

Legumes: Incorporate legumes like beans, lentils, and chickpeas into your diet. They are excellent sources of plant-based protein and fiber.

Olive Oil: Use olive oil as your primary source of healthy fats. It is rich in monounsaturated fats and has been associated with numerous health benefits.

Nuts and Seeds: Enjoy a variety of nuts and seeds, such as almonds, walnuts, flaxseeds, and chia seeds. They are packed with healthy fats, protein, and fiber.

Fish and Seafood: Consume fish and seafood regularly, aiming for at least two servings per week. They are excellent sources of omega-3 fatty acids, which are beneficial for heart health.

Poultry and Eggs: Include moderate amounts of poultry and eggs in your diet as sources of lean protein.

Dairy and Yogurt: Choose low-fat or Greek yogurt and moderate amounts of cheese as your dairy sources.

Herbs and Spices: Flavor your dishes with herbs and spices instead of salt to reduce sodium intake. Some commonly used herbs include basil, oregano, rosemary, and thyme.

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