Foods You Need to Eat More of in Your Diet

The Mediterranean diet is full of flavor and nutrients from foods we forget we should eat more often. Read on to learn which foods to stock up on.

Mediterranean diet ingredients, such as fish, chickpeas and olives
Mediterranean diet ingredients

We're big fans of the Mediterranean diet here at Lifesum, and with good reason. The Ancient Greeks weren't just at the forefront of philosophy and architecture, but they set a great example with diet too.


A healthy source of fat, and rich in vitamin E and antioxidants, these tasty pieces of fruit (I know right, fruit, who new?) were a staple in the Ancient Greek diet. They would eat these as part of a lighter lunch, combined with crispy breads. For us, it's easier to either add these as a snack, or throw them into a salad or a casserole. Don't overdo it though, although these are good for you, you can have too much of a good thing!

Try this: Olive Tapenade


If you've been here anytime at all, you know we recommend fish. The American Heart Association recommends "2 servings of fish (particularly fatty fish) per week." The Ancient Greeks enjoyed a lot of fish, and it was a consistent part of their dinnertime feast. Omega-3 fatty acids are said to help with reducing inflammation, and lowering the risk of heart disease, so they're hugely beneficial for your diet. Avoid fish that is high in mercury, but aside from that, start exploring different types of fish!

Try this: Honey Garlic Salmon


These were another lunchtime food article for the Ancient Greeks. Did you know nuts are a good source of calcium, iron, and antioxidants? All those people drinking nut milk suddenly make a lot more sense right? If you're looking for more calcium, go for Almonds; if you're looking for more iron, go for Cashews; and if you're looking for more omega-3 fatty acids, go for walnuts.

Try this: Homemade Cashew Milk


The Ancient Greeks were big on legumes. A healthy, and cheap source of protein, they were a staple at dinners, and could be eaten any number of ways. If you're a vegetarian or a vegan, chickpeas are an easy way to get some extra protein; you can add them to salads, blend them into hummus, or make them into a vegetarian patty and enjoy them as a burger.

Try this: Catalan Chickpeas and Spinach

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