Ingredients

Ideally, you should base your diet on these healthy Mediterranean foods:

• Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots 

• Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs

• Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts

• Legumes: beans, peas, lentils, pulses, peanuts, chickpeas

• Whole grains: oats, brown rice, rye, barley, corn, whole wheat bread and pasta

• Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, 

• Poultry: chicken, duck, turkey

• Eggs: chicken, quail, and duck eggs

• Dairy: cheese, yogurt, milk

• Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, 

• Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil