Mediterranean Diet Staples To Stock Your Kitchen Pantry With
April 23, 2023
Whether the focus is on eating heart-healthy, preventing type 2 diabetes, or even helping with keeping yourself feeling youthful, the Mediterranean diet continues to make headlines.
“We may be miles away from the Mediterranean Sea, but following this meal plan doesn’t have to consist of heard to get, foreign foods,” said Franciscan Health Lafayette East registered dietitian Amanda Crosby. “With a few changes in the amount of plants you eat daily, it can easily be achieved.”
What Is The Mediterranean Diet?
The Mediterranean diet is based on the eating patterns of people who live in the Mediterranean region. While many people associate the Mediterranean with Greece and Italy, the Mediterranean region includes flavors from Spain, north African countries like Morocco and the Middle East.
Mediterranean cooking includes healthy fats found in olive oil and nuts and plenty of fresh fruits, vegetables, whole grains, legumes and fish. A 5 oz. glass of red wine also can be enjoyed daily.
When you adopt a Mediterranean style diet, you would limit red meats and processed foods. You can still enjoy in small amounts and less often, such as one to two times a month.
"The Mediterranean diet is a lifestyle, not a fad diet that cuts out food groups,” Crosby said. “Focus on eating more plants, limiting long hours of sitting, and enjoying the people you eat with all the tastes and smells of your food. So put your cell phone down and take time to enjoy your meal.”
Why Choose A Mediterranean Diet?
The Mediterranean diet, with its higher emphasis on fiber, healthy fats and fish, has been linked to studies showing improvements to heart health, healthy aging, brain health, lowered cancer risk and more.
But the key is making a transition in overall diet, not just enjoying a night or two of pasta or hummus.
“Remember it’s a lifestyle change,” Crosby said. “So instead of frying your fish, try grilling or baking and try oil instead of butter. It’s adding healthier foods daily and making half your plate veggies.”
Sold on trying the Mediterranean diet? Let's learn more about Mediterranean diet staples and how to stock your kitchen.
Mediterranean Diet Pantry Staples
Staples to include in your Mediterranean pantry include:
- Extra-virgin olive oil
- Fresh or frozen fish and seafood
- Fresh, frozen or canned vegetables (aim for no salt added) and fruits (packed in its own juice or no sugar added)
- Fresh herbs and spices
- Nonfat Greek yogurt
- Nuts and seeds
- Olives and avocados
- Part-skim milk cheese
- Beans and lentils
- Poultry
- Skim milk
- Whole-grain bread and pasta
- Whole grains
Spice Up Your Meals With These Mediterranean Flavors
Herbs and spices to add to your pantry to incorporate Mediterranean flavors include:
Mediterranean Herbs And Spices
- Garlic
- Basil
- Oregano
- Parsley
- Rosemary
- Bay leaves
- Nutmeg
- Fennel seeds
- Red pepper flakes
- Marjoram
- Sage
- Saffron
- Mint
Spanish Herbs And Spices
- Basil
- Bay leaf
- Cayenne
- Cinnamon
- Cloves
- Garlic
- Mint
- Nutmeg
- Paprika
- Parsley
- Rosemary
- Saffron
- Sage
- Tarragon
- Thyme
- Vanilla
Moroccan/North Africa Herbs And Spices
- Red pepper flakes
- Cumin seeds
- Coriander seeds
- Cilantro
- Mint
- Saffron
- Garlic
- Cinnamon
- Ginger
- Turmeric
Protein Sources on A Mediterranean Diet
A diet based on countries near major sources of water obviously includes proteins such as salmon, shrimp, tuna, halibut and other fish.
Not a fish eater? You can still benefit from eating a Mediterranean style diet. Consider these additional protein sources.
- Lentils and beans (12-18 g. protein per cup)
- Edamame (17 g. protein per cup)
- Eggs
- Boneless chicken
- Ground turkey
- Skim milk
- Feta Cheese
- Goat cheese
- Parmesan cheese
- Yogurt, plain nonfat Greek
- Spinach (5 g. protein per cooked cup)
- Peanut butter (8 g. protein per 2 tbsp.)
- Quinoa (8 g. protein per 1 cup cooked)
- Nuts (1 oz. has 5-6 g. protein. )
Avoid fatty cuts of meat and fried foods, and limit your red meat servings to no more than once a week.
