superior Mediterranean Diet 

Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. 

Vegetables

Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches. 

Fruits

Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter. 

Nuts, Seeds, and Nut Butter

Beans, peas, lentils, pulses, peanuts, chickpeas. 

Legumes

Oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread, and pasta. 

Whole Grains

Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels.

Fish and Seafood

Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper. Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper. 

Herbs and Spices

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