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Simples Mediterranean diet food list: what to eat and what to limit The best Mediterranean diet food list will contain a wide variety of fresh whole foods, including: Fruits : pomegranate, cantaloupe, honeydew, figs, grapes, olives, peaches, apricots, plums, cherries, berries, citrus, apples, pears, tomatoes, and persimmons Vegetables: cucumbers, artichoke, garlic, onion, peppers, eggplant, zucchini squash, carrots, green beans, cabbage, radish, spinach, kale, and mushrooms Whole grains: bulgur, quinoa, couscous, oats, millet, amaranth, farro, rice, and whole wheat Beans, nuts, and legumes: chickpeas, lentils, cannellini beans, kidney beans, fava beans, almonds, walnuts, and pistachios Olive oil , herbs, and spices: dill, mint, basil, parsley, oregano, thyme, rosemary, paprika, cumin, coriander, turmeric, cinnamon, cloves, nutmeg, and sumac Seafood and fish: salmon, mackerel, anchovies, tuna, octopus, clams, calamari, mussels, sea bass, sardines, red mullet, shrimp, and mahi-mahi Red wine: quality over quantity