In This ArticleView AllIn This ArticleCanned PulsesArtichokesCanned SardinesFrozen GreensKefirNutsOlive OilTomatoes
In This ArticleView All
View All
In This Article
Canned Pulses
Artichokes
Canned Sardines
Frozen Greens
Kefir
Nuts
Olive Oil
Tomatoes
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Photo:Alexandra Shytsman
Alexandra Shytsman
U.S. News & World Report just ratedthe Mediterranean diet as the No. 1 dietfor the eighth year in a row. Not only did it win best overall diet, it also won the top spot for managing diabetes, fatty liver disease and high cholesterol, supporting gut health and mental health, and got top marks for being easiest to follow.
This popular diet centers on plant foods including whole grains, fruits, vegetables, legumes, nuts, seeds, olive oil, herbs and spices. Fish is included a couple of times per week, while other proteins like meat, poultry, eggs and dairy are also included, though they aren’t as prioritized as seafood. It limits refined grains and added sugars.
If you, like many people, are looking to refresh your health goals as we enter a new year, aMediterranean-inspired dietmay be worth trying. Even if you don’t overhaul your whole eating pattern (let’s be real, that’s probably not realistic to do overnight, anyway), incorporating more fruits, vegetables, whole grains and fish into your days could havereal health benefits. In this article, learn eight Mediterranean diet foods dietitians recommend stocking up on in January.
“Pulses are a top source of protein in the Mediterranean diet and an easy way to add more plant protein and fiber to your diet,” saysAnne Danahy, M.S., RDN, author of theMediterranean Diet for Two Cookbook. They’re also a great way toget in ironif you’re cutting back on meat.
Sarah Nash, M.S., RD, LDN, adds, “Lentils cook quickly, making them ideal for soups or salads, while canned chickpeas are versatile for grain bowls or roasting as a crunchy snack.” Need inspiration? Try thisSlow-Cooker Lentil, Carrot & Potato SouporCrispy Chickpea Grain Bowl with Lemon Vinaigrette.
18 High-Protein Lentil Dinners You’ll Want to Make Forever
Artichokes are high in prebiotic fiber, which acts as food for the good bacteria in your gut. Plus, they’re a good source of vitamins and minerals including magnesium, potassium, vitamin C, iron, copper and manganese.
You don’t have to go through the process of preparing fresh artichokes to reap the benefits of this vegetable. “Frozen or canned artichokes provide a convenient and easy source of fiber to add to pasta dishes, grain bowls or even protein dishes,” saysMeggie Connelly, M.S., RDN, LDN.
18 Artichoke Recipes You’ll Want to Make Forever
Buying canned fishmakes it so much easier to incorporate it into your week, whether it be for a snack, lunch or dinner. Fatty fish likecanned sardines are particularly beneficialbecause they’re rich inomega-3 fatty acidsand calcium. “Omega-3 fatty acids help to reduce inflammation and improve immune system function, heart health, skin health and brain health,” saysGina Jones, M.S., RDN, LDN.
“Not only are they a lean source of protein and rich in omega-3s, but sardines provide 38% of our calcium needs and a whopping 70% of our dailyvitamin Dneeds in just one serving,” saysMandy Enright, M.S., RDN, RYT.
If you can’t seem to use your fresh greens before they go bad or they are too costly for your budget,buy them frozen! “Stocking up on frozen vegetables is a great way to make quick side dishes,” says Jones. Just because they’re frozen doesn’t mean they’re any less nutritious. They’re still a good source of fiber, vitamin K, vitamin C and iron.Eating leafy greenslike spinach and kale regularly can lower your risk of heart disease, certain types of cancer, osteoporosis and digestive illness. They’re also beneficial for managing diabetes.
Although you can’t use frozen greens to make a salad, you can still use them for plenty of meals likeSlow-Cooker Mediterranean Stew,Savory Bean Spinach SouporOne-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta.
21 Best Recipes That Use Frozen Vegetables
Dairy is included in the Mediterranean diet. While Greek-style yogurt and feta cheese (which are also great options) may be the first dairy foods that come to mind, don’t overlookkefir. It’s a fermented milk product that’s enjoyed like drinkable yogurt.
“Kefir is packed with probiotics to enrich the beneficial bacteria that make up your gut microbiota,” explains Danahy. Research shows that kefir can also improve blood pressure, inflammation and fasting blood sugars in people with metabolic disorders.It’s also a source of high-quality protein. Danahy suggestsusing it in smoothies, salad dressings or to top your oatmeal.
The 6 Best Fermented Foods for Brain Health, According to Dietitians
Nutsare some of the most nutrient-dense and versatile foods you can keep in your pantry, and whichever kinds you like best are worth incorporating into your day.
“Nuts provide fiber, healthy fat, protein and antioxidants. For example, Brazil nuts help to support thyroid health, and walnuts have omega-3s that support brain health and reduce inflammation,” says Jones. Eating more nuts is linked with reduced risk of heart disease, cancer, hypertension and all-cause mortality.
They can be eaten on their own, added to oatmeal, yogurt and even salads. Or for a dinner packed with omega-3s, try thisWalnut-Rosemary Crusted Salmon.
We can’t talk about the Mediterranean diet without talking aboutolive oil. In fact, it sits at the base of the Mediterranean diet pyramid as a fat source to center every meal around.
“Olive oil is rich in monounsaturated fats, which are the good healthy fats, and antioxidants. It helps to absorb fat-soluble vitamins and reduce inflammation,” says Jones. In fact, a 2022 study in theJournal of the American College of Cardiologyfound that eating just ½ tablespoon (1½ teaspoons) of olive oil per day is linked with 19% lower risk of dying from cardiovascular disease, 17% lower risk of dying from cancer, and 29% lower risk of dying from a neurodegenerative disease.
How to Choose Olive Oil, According to an Expert
Whether you prefer them fresh, jarred, canned or boxed, it’s worth keepingtomatoeson hand. “Tomatoes are packed with nutrients and antioxidants like vitamins A and C. They’re an essential base for sauces, soups and pastas, offering rich flavors and anti-inflammatory benefits,” says Jones.
Both raw and cooked, tomatoes are a popular food in the Mediterranean region. Studies show that eating tomatoes can help prevent chronic diseases like cardiovascular disease and cancer because of their rich antioxidant content. Fun fact: Olive oil may help your body better absorb the main antioxidant in tomatoes, lycopene.To get this absorption boost, try thisQuinoa Salad with Feta, Olives & Tomatoes.
The #1 Underrated Canned Food You Should Be Buying, According to a Food Writer
The Bottom Line
Making dietary changes for your health doesn’t have to mean overhauling your whole diet overnight. By stocking up on just a few Mediterranean diet foods, you can start to add more nutrition to your days. Nuts are a great snack, canned legumes make a great base for an easy lunch, and olive oil can be used in just about any meal.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. News & World Report.Best Diets 2025.Kaur AP, Bhardwaj S, Dhanjal DS, et al.Plant Prebiotics and Their Role in the Amelioration of Diseases.Biomolecules. 2021;11(3):440. doi:10.3390/biom11030440USDA Agricultural Research Service.Dark Green Leafy Vegetables.Naureen Z, Bonetti G, Medori MC, et al.Foods of the Mediterranean diet: lacto-fermented food, the food pyramid and food combinations.J Prev Med Hyg. 2022;63(2 Suppl 3):E28-E35. doi:10.15167/2421-4248/jpmh2022.63.2S3.2744Ros E.Contribution of nuts to the Mediterranean diet. In:The Mediterranean Diet. Elsevier; 2020:141-150. doi:10.1016/B978-0-12-818649-7.00015-1Oldways.What is the Mediterranean Diet?Guasch-Ferré M, Li Y, Willett WC, et al.Consumption of olive oil and risk of total and cause-specific mortality among U.S. Adults.J Am Coll Cardiol. 2022;79(2):101-112. doi:10.1016/j.jacc.2021.10.041Naureen Z, Dhuli K, Donato K, et al.Foods of the Mediterranean diet: tomato, olives, chili pepper, wheat flour and wheat germ.J Prev Med Hyg. 2022;63(2 Suppl 3):E4-E11. doi:10.15167/2421-4248/jpmh2022.63.2S3.2740
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. News & World Report.Best Diets 2025.Kaur AP, Bhardwaj S, Dhanjal DS, et al.Plant Prebiotics and Their Role in the Amelioration of Diseases.Biomolecules. 2021;11(3):440. doi:10.3390/biom11030440USDA Agricultural Research Service.Dark Green Leafy Vegetables.Naureen Z, Bonetti G, Medori MC, et al.Foods of the Mediterranean diet: lacto-fermented food, the food pyramid and food combinations.J Prev Med Hyg. 2022;63(2 Suppl 3):E28-E35. doi:10.15167/2421-4248/jpmh2022.63.2S3.2744Ros E.Contribution of nuts to the Mediterranean diet. In:The Mediterranean Diet. Elsevier; 2020:141-150. doi:10.1016/B978-0-12-818649-7.00015-1Oldways.What is the Mediterranean Diet?Guasch-Ferré M, Li Y, Willett WC, et al.Consumption of olive oil and risk of total and cause-specific mortality among U.S. Adults.J Am Coll Cardiol. 2022;79(2):101-112. doi:10.1016/j.jacc.2021.10.041Naureen Z, Dhuli K, Donato K, et al.Foods of the Mediterranean diet: tomato, olives, chili pepper, wheat flour and wheat germ.J Prev Med Hyg. 2022;63(2 Suppl 3):E4-E11. doi:10.15167/2421-4248/jpmh2022.63.2S3.2740
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. News & World Report.Best Diets 2025.Kaur AP, Bhardwaj S, Dhanjal DS, et al.Plant Prebiotics and Their Role in the Amelioration of Diseases.Biomolecules. 2021;11(3):440. doi:10.3390/biom11030440USDA Agricultural Research Service.Dark Green Leafy Vegetables.Naureen Z, Bonetti G, Medori MC, et al.Foods of the Mediterranean diet: lacto-fermented food, the food pyramid and food combinations.J Prev Med Hyg. 2022;63(2 Suppl 3):E28-E35. doi:10.15167/2421-4248/jpmh2022.63.2S3.2744Ros E.Contribution of nuts to the Mediterranean diet. In:The Mediterranean Diet. Elsevier; 2020:141-150. doi:10.1016/B978-0-12-818649-7.00015-1Oldways.What is the Mediterranean Diet?Guasch-Ferré M, Li Y, Willett WC, et al.Consumption of olive oil and risk of total and cause-specific mortality among U.S. Adults.J Am Coll Cardiol. 2022;79(2):101-112. doi:10.1016/j.jacc.2021.10.041Naureen Z, Dhuli K, Donato K, et al.Foods of the Mediterranean diet: tomato, olives, chili pepper, wheat flour and wheat germ.J Prev Med Hyg. 2022;63(2 Suppl 3):E4-E11. doi:10.15167/2421-4248/jpmh2022.63.2S3.2740
U.S. News & World Report.Best Diets 2025.
Kaur AP, Bhardwaj S, Dhanjal DS, et al.Plant Prebiotics and Their Role in the Amelioration of Diseases.Biomolecules. 2021;11(3):440. doi:10.3390/biom11030440
USDA Agricultural Research Service.Dark Green Leafy Vegetables.
Naureen Z, Bonetti G, Medori MC, et al.Foods of the Mediterranean diet: lacto-fermented food, the food pyramid and food combinations.J Prev Med Hyg. 2022;63(2 Suppl 3):E28-E35. doi:10.15167/2421-4248/jpmh2022.63.2S3.2744
Ros E.Contribution of nuts to the Mediterranean diet. In:The Mediterranean Diet. Elsevier; 2020:141-150. doi:10.1016/B978-0-12-818649-7.00015-1
Oldways.What is the Mediterranean Diet?
Guasch-Ferré M, Li Y, Willett WC, et al.Consumption of olive oil and risk of total and cause-specific mortality among U.S. Adults.J Am Coll Cardiol. 2022;79(2):101-112. doi:10.1016/j.jacc.2021.10.041
Naureen Z, Dhuli K, Donato K, et al.Foods of the Mediterranean diet: tomato, olives, chili pepper, wheat flour and wheat germ.J Prev Med Hyg. 2022;63(2 Suppl 3):E4-E11. doi:10.15167/2421-4248/jpmh2022.63.2S3.2740
