About Mediterranean Diet Pyramid

Vegetables & Tubers

Artichokes, Arugula, Beets, Broccoli, Brussels, Spouts, Cabbage, Carrots, Celery, Celeriac, Chicory, Collard Cucumber, Dandelion Greens, Eggplant, Fennel, Kale, Leeks, Lemons, Lettuce, Mache, Mushrooms, Mustard Greens, Nettles, Okra, Onions, (red, sweet, white) Peas, Peppers, Potatoes, Pumpkin, Purslane, Radishes, Rutabega, Scallions, Shallots, Spinach, Sweet Potatoes, Turnips, Zucchini 


Avocados, Apples, Apricots, Cherries,Clementines, Dates, Figs, Grapefruit, Grapes, Oranges, Melons, Nectarines, Olives, Peaches, Pears, Potatoes, Pomegranates, Strawberries, Tangerines, Tomatoes 


Breads, Barley, Buckwheat, Bulgur, Couscous, Durum, Farro, Millet, Oats, Polenta, Rice, Wheatberries 

Fish & Sea Food

Abalone, Cockles, Clams, Crab, Eel, Flounder, Lobster, Mackerel, Mussels, Octopus, Oysters, Salmon, Sardines, Sea Bass, Shrimp, Squid, Tilapia, Tuna, Whelk, Yellowtail 


Chicken, Duck, Guinea Fowl 


Eggs (Chicken, Quail, and Duck


Yogurt, Greek Yogurt 


Cheeses(Examples Include: Brie, Chevre, Corvo, Feta, Haloumi, Manchego, Parmigiano-Reggiano, Pecorino, Ricotta) 

Nuts, Seeds & Legumes

Almonds, Beans (Cannellini, Chickpeas, Fava, Kidney, Green), Cashews, Hazelnuts, Lentils, Pine Nuts, Pistachios, Sesame Seeds (Tahini), Split Peas, Walnuts Herbs & Spices – Anise, Basil, Bay Leaf, Chiles, Clove, Cumin, Fennel, Garlic, Lavender, Marjoram, Mint, Oregano, Parsley, pepper, Pul Biber, Rosemary, Sage, Savory, Sumac, Tarragon, Thyme, Zatar 


Sweets (Examples include: Baklava, Biscotti, Creme Caramel, Chocolate, Gelato, Fruits Tarts, Kunefe, Lokum, Mousse Au Chocolat, Sorbet, Tiramisu 


Pork, Beef, Lamb, Mutton, Goat

Water & Wine

Drink Plenty of water & Wine In Moderation

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