8 Mediterranean Diet Foods to Stock Up on in January

U.S. News & World Report just rated the Mediterranean diet as the #1 diet for the eighth year in a row. Not only did it win best overall diet, it also won the top spot for managing diabetes, fatty liver disease and high cholesterol, supporting gut health and mental health, and got top marks for being easiest to follow.

This popular diet centers on plant foods including whole grains, fruits, vegetables, legumes, nuts, seeds, olive oil, herbs and spices. Fish is included a couple of times per week while other proteins like meat, poultry, eggs and dairy are also included, though they aren’t as prioritized as seafood. It limits refined grains and added sugars.

If you, like many people, are looking to refresh your health goals as we enter a new year, a Mediterranean-inspired diet may be worth trying. Even if you don’t overhaul your whole eating pattern (let’s be real, that’s probably not realistic to do overnight, anyway), incorporating more fruits, vegetables, whole grains and fish into your days could have real health benefits. In this article, learn 8 Mediterranean diet foods dietitians recommend stocking up on in January.

Canned Pulses

After speaking with over a dozen dietitians for this story, pulses were by far the most frequently recommended food. Pulses include beans, chickpeas and lentils. 

“Pulses are a top source of protein in the Mediterranean diet and an easy way to add more plant protein and fiber to your diet,” says Anne Danahy MS, RDN, author of the Mediterranean Diet for Two Cookbook. They’re also a great way to get in iron if you’re cutting back on meat.

Thanks to their fiber, resistant starch, protein and micronutrients, “Pulses have several health benefits including helping to stabilize blood sugar, optimizing heart health by lowering cholesterol, and supporting gut health,” says Simran Malhotra MD, DipABLM, CHWC.

Sarah Nash, MS, RD, LDN, adds, “Lentils cook quickly, making them ideal for soups or salads, while canned chickpeas are versatile for grain bowls or roasting as a crunchy snack.”  Need inspiration? Try this Slow-Cooker Lentil, Carrot & Potato Soup or Crispy Chickpea Grain Bowl with Lemon Vinaigrette.

Artichokes

Artichokes are high in prebiotic fiber, which acts as food for the good bacteria in your gut. Plus, they’re a good source of vitamins and minerals including magnesium, potassium, vitamin C, iron, copper and manganese.

You don’t have to go through the process of preparing fresh artichokes to reap the benefits of this vegetable. “Frozen or canned artichokes provide a convenient and easy source of fiber to add to pasta dishes, grain bowls or even protein dishes,” says Meggie Connelly MS, RDN, LDN.

Canned Sardines

Buying canned fish makes it so much easier to incorporate it into your week, whether it be for a snack, lunch or dinner. Fatty fish like canned sardines are particularly beneficial because they’re rich in omega-3 fatty acids and calcium. “Omega-3 fatty acids help to reduce inflammation and improve immune system function, heart health, skin health and brain health,” says Gina Jones MS, RDN, LDN.

“Not only are they a lean source of protein and rich in omega-3s, but sardines provide 38% of our calcium needs and a whopping 70% of our daily vitamin D needs in just one serving,” says Mandy Enright MS, RDN, RYT.

Plus, canned sardines are incredibly versatile. “You can make delicious sardine cakes or use them in a sardine salad, just like you would with tuna, but with all the benefits of sardines,” says Jessica Wilson, MS, RD. You can also enhance a Greek salad by adding sardines.

Frozen Greens

If you can’t seem to use your fresh greens before they go bad or they are too costly for your budget, buy them frozen! “Stocking up on frozen vegetables is a great way to make quick side dishes,” says Jones. Just because they’re frozen doesn’t mean they’re any less nutritious. They’re still a good source of fiber, vitamin K, vitamin C and iron. Eating leafy greens like spinach and kale regularly can lower your risk of heart disease, certain types of cancer, osteoporosis and digestive illness. They’re also beneficial for managing diabetes.

Although you can’t use frozen greens to make a salad, you can still use them for plenty of meals like Slow-Cooker Mediterranean Stew, Savory Bean Spinach Soup or One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta.

Kefir

Dairy is included in the Mediterranean diet. While Greek-style yogurt and feta cheese (which are also great options) may be the first dairy foods that come to mind, don’t overlook kefir. It’s a fermented milk product that’s enjoyed like drinkable yogurt.

“Kefir is packed with probiotics to enrich the beneficial bacteria that make up your gut microbiota,” explains Danahy. Research shows that kefir can also improve blood pressure, inflammation and fasting blood sugars in people with metabolic disorders. It’s also a source of high-quality protein. Danahy suggests using it in smoothies, salad dressings or to top your oatmeal.

Nuts

Nuts are some of the most nutrient-dense and versatile foods you can keep in your pantry, and whichever kind you like best are worth incorporating into your day.

“Nuts provide fiber, healthy fat, protein and antioxidants. For example, Brazil nuts help to support thyroid health, and walnuts have omega-3s that support brain health and reduce inflammation,” says Jones. Eating more nuts is linked with reduced risk of heart disease, cancer, hypertension and all-cause mortality.

They can be eaten on their own, added to oatmeal, yogurt and even salads. Or for a dinner packed with omega-3s, try this Walnut-Rosemary Crusted Salmon.

Olive Oil

We can’t talk about the Mediterranean diet without talking about olive oil. In fact, it sits at the base of the Mediterranean diet pyramid as a fat source to center every meal around.

“Olive oil is rich in monounsaturated fats, which are the good healthy fats, and antioxidants. It helps to absorb fat soluble vitamins and reduce inflammation,” says Jones. In fact, a 2022 study in the Journal of the American College of Cardiology found that eating just ½ tablespoon (1 1/2 teaspoons) of olive oil per day is linked with 19% lower risk of dying from cardiovascular disease, 17% lower risk of dying from cancer, and 29% lower risk of dying from a neurodegenerative disease.

Tomatoes

Whether you prefer them fresh, jarred, canned or boxed, it’s worth keeping tomatoes on hand. “Tomatoes are packed with nutrients and antioxidants like vitamins A and C. They’re an essential base for sauces, soups and pastas, offering rich flavors and anti-inflammatory benefits,” says Jones.

Both raw and cooked, tomatoes are a popular food in the Mediterranean. Studies show that eating tomatoes can help prevent chronic diseases like cardiovascular disease and cancer because of their rich antioxidant content. Fun fact: olive oil may help your body better absorb the main antioxidant in tomatoes, lycopene. To get this absorption boost, try this Quinoa Salad with Feta, Olives & Tomatoes.

The Bottom Line

Making dietary changes for your health doesn’t have to mean overhauling your whole diet overnight. By stocking up on just a few Mediterranean diet foods, you can start to add more nutrition to your days. Nuts are a great snack, canned legumes make a great base for an easy lunch and olive oil can be used in just about any meal.