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Mediterranean Diet Food Index

Fruits

  • Apples

  • Apricots

  • Avocado

  • Banana

  • Blueberries

  • Cantaloupe

  • Cherries

  • Grapes

  • Kiwi

  • Oranges

  • Lemons

  • Lime

  • Grapefruit

  • Citrus

  • Tangerine

  • Peaches

  • Peaches, Canned in Syrup

  • Pears

  • Pears, Canned in Syrup

  • Pineapple

  • Pomegranate

  • Prunes

  • Watermelon

​

Dried Fruit

  • Dried Apples

  • Dried Apricos

  • Dried Dates

  • Dried Figs

  • Dried Prunes

  • Raisins

​

Oils

  • Canola Oil

  • Corn Oil (Do not use for frying)

  • Extra Virgin Olive Oil

  • Flaxseed

  • Sunflower Oil

Snacks & Bakery

  • Coarse barley bread

  • Corn tortilla

  • Whole wheat bread

Grains

  • Barley

  • Breakfast Cereals (avoid those with sugar added)

  • Brown Rice

  • Buckwheat

  • Bulgar

  • Corn

  • Couscous

  • Millet

  • Muesli

  • Oatmeal

  • Pasta

  • Quinoa

  • Spelt

  • Whole Wheat Pasta

​

Starchy

  • Potatoes

​

Milk and Dairy

  • Almond Milk

  • Cheese (Creamy, Ricotta, Mozzarella, Parmesan, Feta)

  • Milk (Cow, Sheep, Goat)

  • Oak Milk

  • Rice Milk

  • Soy Milk

  • Margarine

  • Yogurt

​

Meat & Fish

  • Cod

  • Mackerel

  • Poultry

  • Red Meats (Veal, Beef, Pork, Buffalo, Goat, Sheep, Lamb) and Game

  • Salmon

  • Sardines

  • Shellfish (Claims, Oysters)

  • Shrimp

  • Swordfish

  • Tuna

Sweets & Sweetners

  • Brown Sugar

  • Chocolate

  • Dark Chocolate

  • Honey

  • Marmalade (+65% Fruit)

  • Nutella

  • Raw Cane Sugar

Vegetables

  • Artichokes

  • Asparagus

  • Beets

  • Bell Peppers

  • Broccoli

  • Brussels Sprouts

  • Cabbage

  • Capers

  • Carrots

  • Cauliflowers

  • Celery

  • Eggplants

  • Fennel

  • Green Pepper

  • Kale

  • Lettuce

  • Olives

  • Pumpkins

  • Radicchio

  • Red Pepper

  • Spinaches

  • Squash

  • Sweet Potatoes

  • Tomatoes

  • Turnip Tops

  • Zucchini

​

Nuts and Seeds

  • Almonds

  • Chestnuts

  • Flaxseed

  • Pine Nuts

  • Pistachio

  • Pumpkin Seeds

  • Sesame Seeds

  • Sunflower Seeds

  • Walnuts

Eggs

Mushrooms

​

Herbs, Spices, Condiments

  • Laurel

  • Basil

  • Chili

  • Cider Vinegar

  • Cinnamon

  • Garlic

  • Ginger

  • Ketchup

  • Liquorices

  • Marjoram

  • Mayonnaise

  • Mint

  • Mustard

  • Oregano

  • Parsley

  • Rosemary

  • Saffron

  • Sage

  • Soy Sauce

  • Thyme

  • Vanilla

  • Wine Vinegar and Balsamic

​

Beans and Legumes

  • Beans (All)

  • Garbanzo Beans (Chickpeas)

  • Lentils

  • Peanut Butter

  • Peanuts

  • Peas

  • Soy Food (eg tofu)

  • Soybeans

​

Frozen Foods

  • Chicken Nuggets

  • Fish and Vegetables

  • Ice Cream

​

Drinks & Beverages

  • Alcoholics (Beer, Liquors, Red Wine, Champagne

  • Diet Soda

  • Fruit juices (Lemon, Cranberry, Pineapple, Grape, Carrots, Blueberries, Apple, Pomegranate

  • Italian Coffee

  • Teas or Herbal Infusions

  • Water

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