Mediterranean Diet Grocery List

Vegetables Fruits Beans Grains

Fresh veggies are important for weight con- Fresh fruits are important for weight con- Beans are a great way to add fiber and Choose mostly whole-grain products,
trol and good health. Frozen and low-sodi- trol and good health. protein to a meal. Eat them in place of red specifically those with the word “whole” as
um canned veggies are also good choices. Frozen and canned fruit without added meat at least once a week. If using canned, the first ingredient, e.g. “whole wheat.”
sugars are also good choices. rinse and drain them before use to remove
■ Artichokes ■ Barley
some of the sodium.
■ Beets ■ Apples ■ Bread (e.g. Loaf, Pita)
■ Bell Peppers ■ Apricots ■ Black Beans ■ Bulgur
■ Broccoli ■ Avocados ■ Chickpeas (Garbanzo) ■ Couscous
■ Cabbage ■ Bananas ■ Hummus ■ Oatmeal
■ Carrots ■ Berries ■ Lentils ■ Pasta
■ Eggplant ■ Cherries ■ Pinto Beans ■ Polenta
■ Garlic ■ Dates ■ White Beans (Cannellini) ■ Quinoa
■ Green Beans ■ Figs ■ __________________________________ ■ Rice
■ Leafy Greens ■ Grapes ■ __________________________________ ■ __________________________________
■ Leeks ■ Lemons ■ __________________________________
■ Mushrooms ■ Melon Nuts and Seeds
■ Olives ■ Oranges Both are a great source of protein, fiber,
■ Onions ■ Peaches and healthy fats. Stick to just a handful a Seafood
day because they are high in calories. White fish is a great lean protein. Oily fish
■ Peas ■ Plums
like salmon contain healthy omega-3s.
■ Squash ■ Pomegranates ■ Almonds
■ Tomatoes (Fresh, Canned, Sauce) ■ __________________________________ ■ Cashews ■ Clams
■ __________________________________ ■ __________________________________ ■ Flax ■ Cod
■ __________________________________ ■ __________________________________ ■ Peanuts ■ Crab
■ __________________________________ ■ __________________________________ ■ Pine Nuts ■ Salmon
■ __________________________________ ■ __________________________________ ■ Pumpkin Seeds (Pepitas) ■ Scallops
■ __________________________________ ■ __________________________________ ■ Sunflower Seeds ■ Shrimp
■ Walnuts ■ Tilapia
■ __________________________________ ■ Tuna
Herbs and Spices
Herbs and spices add great flavor without extra fat or salt. ■ __________________________________ ■ __________________________________
■ __________________________________ ■ __________________________________
■ Basil ■ Sage
■ Bay Leaves ■ Tarragon
■ Chiles ■ Thyme Healthy Oils/Fats Dairy/Eggs
■ Cilantro ■ Oregano Store oils in a cool, dark place to preserve Choose real traditional cheese, not
■ Coriander ■ Pepper their nutrients. processed cheese foods, and enjoy in
moderation.
■ Cumin ■ __________________________________ ■ Extra-Virgin Olive Oil
■ Mint ■ __________________________________ ■ Avocado Oil ■ Cheese
■ Parsley ■ __________________________________ ■ Canola Oil ■ Low-Fat Milk
■ Rosemary ■ __________________________________ ■ Grape Seed Oil ■ Plain or Greek Yogurt
■ __________________________________ ■ Eggs
©2015 Oldways Preservation & Exchange Trust’s Mediterranean Foods Alliance. ■ __________________________________ ■ __________________________________
For more information on the Mediterranean Diet, visit www.oldwayspt.org.