The Mediterranean diet is an eating plan based on the foods traditionally consumed by people who live in countries bordering the Mediterranean Sea. Since these countries span a wide range of tastes, there are many flavors that Americans can easily find, prepare and enjoy. The diet's foundation is in plant foods -- vegetables, fruits, nuts, whole grains and olive oil -- with small amounts of protein like fish and chicken eaten a few times per week.
Vegetables
Vegetables are included at almost every meal explains Oldways, a non-profit dedicated to improving the quality of people's diets. Specific produce readily available in American markets that fits well into a Mediterranean Diet plan include low-calorie dark leafy greens like spinach, kale or romaine lettuce. Tomatoes, carrots, egg plants, onion, zucchini and green beans are other common Mediterranean Diet vegetables. Starchy options like potatoes, corn and peas are also featured.
Grains and Breads
Whole grains should comprise the majority of grains, cereals or breads eaten on the Mediterranean Diet. Foods that Americans can easily incorporate are breads with corn meal, whole-wheat, oat-bran or rye as the first ingredient. Side dishes like brown rice, whole-wheat pasta, pearl barley and polenta -- or cornmeal -- are Mediterranean diet appropriate and readily available in the U.S.
Fruits
Fruits should be eaten whole as much as possible. While traditional Mediterranean countries may make use of dates and figs, fruits like apples, grapes, berries, oranges, grapefruits and pears fit into the diet plan. Olives and avocados are actually fruits that play a role in savory Mediterranean diet preparations.
Olive Oil
Olive oil is the primary oil used in Mediterranean diet. It offers heart-healthy unsaturated fats and can be used for sautés, marinades or salad dressing. Mix it with spices like cracked black pepper and oregano to use as a dip for whole grain bread instead of butter.
Nuts and Seeds
Nuts like almonds, peanuts and walnuts are readily available in American markets and feature in Mediterranean diet cuisine. Use them, in moderation, to add crunch to salads or pasta dishes. Sesame seeds can be used to crust fish or the paste, tahini, made from sesame seeds is an essential ingredient in hummus. Find tahini in the peanut butter section of most stores.
Fish
Red meat does not play a prominent role in Mediterranean cuisine. Fish and shellfish offer protein as well as healthy omega-3 fatty acids. Types of seafood available in American that are consistent with the Mediterranean diet include tuna, sardines, salmon, shrimp, mussels and clams.
Beans
Canned or dried beans serve as a source of protein for the Mediterranean diet. Hummus, made with chickpeas, is offered in packages in most supermarket delis. Canned white or black beans, dry lentils and canned or dry kidney beans are other easy-to-find options.
Dairy
The Mediterranean diet includes cheese and yogurt in small amounts. Choose low-fat versions of Greek yogurt, which is higher in protein and produced by many major yogurt manufacturers. Use cheese in moderation to add flavor -- specific types like feta, goat and Parmesan offer a lot of flavor in small servings.
Wine
The Mediterranean diet features moderate consumption of wine, particularly red varieties. According to MayoClinic.com, if you choose to drink, stick to 5 oz. of wine for women and 10 oz. for men daily. Drinking more may result in increased risk of health problems.
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