Mediterranean Essentials

If you’re going to follow the Mediterranean diet, familiarize yourself with these 12 must-have foods.

- Toby Amidor, M.S., R.D.

THE LIST OF REASONS TO follow the Mediterranean diet is growing. In addition to being named the “Best Diet Overall” in January by U.S. News & World Report, numerous studies have come out linking the diet to better brain function, exercise performance, and weight loss. The praise has to do with the sensible, logical menagerie of fish, fruit, healthy fats, vegetables, grains, herbs, and spices (with smaller amounts of red meat and dairy) that the diet’s guidelines promote. The diet is, obviously, based on what people who live by the Mediterranean Sea eat—so some specifics may vary from culture to culture, but the overall plan remains the same: Load up on the olive oils of the world and toss the butter and cream. To get you started on the Mediterranean diet the right way, we’ve showcased 12 essential foods you’ll need in your home at all times.

Olive Oil

This oil is known to provide a healthy dose of heart-healthy monounsaturated fat. Replacing saturated and trans fat with unsaturated fat, like olive oil, can help lower your risk of heart disease. Research has shown that monounsaturated fats may lower total cholesterol and your “bad” LDL cholesterol.

Although olive oil is certainly a healthy choice, it does come with a hefty calorie tag at 120 calories per 1 tablespoon. When you do use it in dressings and marinades and when cooking, aim for 1 tablespoon per person.

Tomatoes