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Foods to eat on a Mediterranean diet

Foods to eat every day

Foods to eat daily on a Mediterranean diet are vegetables, fruit, wholegrains, EVOO and olive oil, low-fat dairy, herbs and spices, and nuts and seeds.

A Mediterranean diet includes at least 6 servings of at least 2 different colored veg daily
A Mediterranean diet includes at least 3 servings of different types of fruit daily
A Mediterranean diet includes at least 3 servings of wholegrains daily

Wholegrains (including wholegrain bread)

At least 3 servings

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A Mediterranean diet includes at least 3 servings of EVOO or olive oil daily
A Mediterranean diet includes at least 2 servings of low-fat dairy daily
A Mediterranean diet includes at least 3 servings of herbs and spices daily

Herbs & spices

At least 3 servings

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A Mediterranean diet includes 1–2 servings of nuts and seeds daily

Nuts and seeds

1–2 servings

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Foods to eat at least twice a week

Foods to eat twice weekly on a Mediterranean diet are legumes, oily fish, potato, egg and white meat.

A Mediterranean diet includes at least 2 servings of legumes weekly

Legumes

At least twice a week

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A Mediterranean diet includes at least 2 servings of oily fish weekly
A Mediterranean diet includes up to 3 servings of potato weeekly
A Mediterranean diet includes 2–4 servings of egg weekly
A Mediterranean diet includes 2 servings of white meat weekly

Foods to eat in moderation

Red wine can be drunk in moderation on a Mediterranean diet.

A Mediterranean diet includes 125mL of red wine in moderation
A Mediterranean diet allows up to 2 servings of red meat weekly
A Mediterranean diet allows up to 2 servings of sweets weekly
A Mediterranean diet allows up to 1 serving of processed meat weekly

Download our FREE app Mediterranean Diet Assistant to follow a Mediterranean diet — tap icon below

Mediterranean Diet Assistant app icon