Olive Oil: Extra virgin olive oil is a staple in the Mediterranean diet, known for its heart-healthy monounsaturated fats and antioxidants.
Fresh or Frozen Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are essential for heart health and inflammation reduction.
Greek Yogurt: High in protein and probiotics, Greek yogurt is a versatile and nutritious option for breakfast, snacks, or as a base for sauces and dressings.
Mixed Nuts: A variety of nuts, including almonds, walnuts, and pistachios, provide healthy fats, fiber, and essential nutrients, making them a great snack or salad topping.
Quinoa: This whole grain is packed with protein, fiber, and essential amino acids, making it a perfect base for salads, side dishes, and bowls.
Hummus: Made from chickpeas, tahini, olive oil, and garlic, hummus is a protein-rich and flavorful dip that pairs well with vegetables and whole-grain crackers.
Leafy Greens: Spinach, kale, and arugula are excellent sources of vitamins, minerals, and fiber. They can be used in salads, smoothies, or as a side dish.
Berries: Blueberries, strawberries, and raspberries are rich in antioxidants, vitamins, and fiber, making them a sweet and healthy addition to breakfasts, snacks, and desserts.
Whole-Grain Bread: Opt for whole-grain or sprouted grain bread, which offers more fiber and nutrients compared to refined bread, perfect for sandwiches or dipping in olive oil