Your Mediterranean Diet Shopping List Should Look Like This

mediterranean-diet-shopping-listIt is beyond any doubt that the Mediterranean diet is an excellent diet. Unlike other popular diets like paleo diet or Atkins diet which have many critics as well, the Mediterranean diet is agreed as a healthy lifestyle diet.

Of course, this diet is more about how you cook your food and your food choices. It is not related to portion control. You need to make use of good common sense while selecting your food and also eat in moderation. Apart from these two conditions, it is the best diet on the planet. It tastes great, is easy to follow and comes with many health benefits too.

The Mediterranean diet should be your choice if you want a diet that prevents dangerous diseases like Parkinson’s, heart disease, diabetes, cancer or Alzheimer’s. Trying to lower your blood pressure and bad blood cholesterol levels? Again the Mediterranean diet is the one to follow. Want to live a healthy and long life? You got it right. It is the Mediterranean diet which you should switch to.

It is quite a flexible diet and most of the food items used in it are easily available at your local supermarket. The Mediterranean diet is a lot pleasant to follow unlike the paleo diet which recommends eating a lot of meat and even animal innards.

The diet can be broken down into the following food groups mainly:

  • Vegetables
  • Grains
  • Nuts and seeds
  • Beans
  • Seafood
  • Fruits
  • Herbs and spices
  • Healthy oils and fats

And that is all about it. There might be a few other food choices too but if you stick to these foods, you are going to eat healthy for sure.

Whole grains

You should buy whole grains. In fact, the wrapping has the word whole printed on it. Some of the examples are whole grain pasta, whole grain bread etc. Some good grain choices are pasta, rice, cereals, bread, pita, polenta and barley.

Healthy fats

Healthy oils are a vital ingredient in the Mediterranean diet.

When you prepare shopping list for Mediterranean diet, write down the oils such has canola, extra-virgin olive oil, avocado oil and grape seed oil. Oil oil is used as a staple oil in the Mediterranean diet. Keep the oil in a dark, cool place to make it last longer.

Nuts and seeds

Another group is nuts and seeds. However, keep in mind that these are calorie dense foods. Therefore, try that you do not go nuts over these nuts. Eat these in moderation or you will pile up pounds after pounds of fat layers. One handful of these nuts and seeds a day should suffice to keep your body enriched with fiber, protein and healthy fats.

Some great choices are flax, cashews, almonds, pine nuts, sunflower seeds and walnuts.


For the vegetable part, stick to green beans, broccoli, eggplant, peppers, onions, squash, mushrooms, carrots, tomatoes, spinach, green leafy vegetables and olives. It is not possible to go wrong with the vegetables as long as you are consuming the fresh veggies. Even frozen veggies are also ok but try to stay away from canned vegetables because of their high sodium content.


Seafood is used a lot in the Mediterranean region. Salmon, shrimp, clams, cod, tuna, scallops, sardines, tilapia and crab are excellent see foods choices because these are rich in healthy omega-3 fatty acids.

Herbs and spices

Herbs and spices will be used to season your food. By choosing the right spices and herbs will mean that you will not be using salt or fats to make your foods taste better. Some of the good choices are pepper, mind, garlic, cumin, parsley, coriander, basil, oregano, and cilantro.

Want to buy beans too? Chickpeas, lentils, pinto beans, clack beans and white beans are good.


In dairy products, cheese, low fat yogurt and low fat milk are good choices. Eggs also provide a lot of protein.

And this pretty much sums up the shopping list for the Mediterranean diet, which is low on poultry and red meat. This might be the reason that it is a healthy diet. Like the stickers on the car bumpers say,??Heart attacks? God?s revenge for eating his animal friends.?