The Mediterranean diet gets top marks for supporting diabetes management, and heart, gut and mental health. Stock up on canned fish, beans and tomatoes, olive oil, nuts, kefir and frozen greens. Enjoy these staple Mediterranean foods in smoothies, salads, pasta dishes, snacks or grain bowls. <\/p>\n
In 2025, U.S. News & World Report rated the Mediterranean diet as the No. 1 diet<\/a> 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. It limits refined grains and added sugars.\n<\/p>\n If you, like many people, are looking to refresh your health goals as we enter a new year, a Mediterranean-inspired diet<\/a> may be worth trying. Even if you don\u2019t overhaul your whole eating pattern (let\u2019s be real, that\u2019s probably not realistic to do overnight, anyway), incorporating more fruits, vegetables, whole grains and fish into your days could have real health benefits<\/a>. In this article, learn eight Mediterranean diet foods dietitians recommend stocking up on in January.\n<\/p>\n Canned Pulses <\/p>\n Alexandra Shytsman<\/p>\n After speaking with more than a dozen dietitians for this story, pulses were by far the most frequently recommended food. Pulses include beans, chickpeas and lentils.\u00a0\n<\/p>\n \u201cPulses are a top source of protein in the Mediterranean diet and an easy way to add more plant protein and fiber to your diet,\u201d says Anne Danahy, M.S., RDN<\/a>. They\u2019re also a great way to get in iron<\/a> if you\u2019re cutting back on meat.\n<\/p>\n Thanks to their fiber, resistant starch, protein and micronutrients, \u201cPulses have several health benefits, including helping to stabilize blood sugar, optimizing heart health by lowering cholesterol, and supporting gut health,\u201d says Simran Malhotra, M.D., DipABLM, CHWC<\/a>.\n<\/p>\n Sarah Nash, M.S., RD, LDN<\/a>, adds, \u201cLentils cook quickly, making them ideal for soups or salads, while canned chickpeas are versatile for grain bowls or roasting as a crunchy snack.\u201d\u00a0\n<\/p>\n Artichokes <\/p>\n Alexandra Shytsman<\/p>\n Artichokes are high in prebiotic fiber<\/a>, which acts as food for the good bacteria in your gut. Plus, they\u2019re a good source of vitamins and minerals including magnesium, potassium, vitamin C, iron, copper and manganese.\n<\/p>\n You don\u2019t have to go through the process of preparing fresh artichokes to reap the benefits of this vegetable. \u201cFrozen or canned artichokes provide a convenient and easy source of fiber to add to pasta dishes, grain bowls or even protein dishes,\u201d says Meggie Connelly, M.S., RDN, LDN<\/a>.\n<\/p>\n Canned Sardines <\/p>\n Alexandra Shytsman<\/p>\n Buying canned fish<\/a> 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<\/a> because they\u2019re rich in omega-3 fatty acids<\/a> and calcium. \u201cOmega-3 fatty acids help to reduce inflammation and improve immune system function, heart health, skin health and brain health,\u201d says Gina Jones, M.S., RDN, LDN<\/a>.\n<\/p>\n \u201cNot 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<\/a> needs in just one serving,\u201d says Mandy Enright, M.S., RDN, RYT<\/a>.\n<\/p>\n Plus, canned sardines are incredibly versatile. \u201cYou 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,\u201d says Jessica Wilson, M.S., RD<\/a>.\n<\/p>\n Frozen Greens <\/p>\n Alexandra Shytsman<\/p>\n If you can\u2019t seem to use your fresh greens before they go bad or they are too costly for your budget, buy them frozen<\/a>! \u201cStocking up on frozen vegetables is a great way to make quick side dishes,\u201d says Jones. Just because they\u2019re frozen doesn\u2019t mean they\u2019re any less nutritious. They\u2019re still a good source of fiber, vitamin K, vitamin C and iron. Eating leafy greens<\/a> like spinach and kale regularly can lower your risk of heart disease, certain types of cancer, osteoporosis and digestive illness. They\u2019re also beneficial for managing diabetes.\n<\/p>\n Kefir <\/p>\n Alexandra Shytsman<\/p>\n 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\u2019t overlook kefir<\/a>. It\u2019s a fermented milk product that\u2019s enjoyed like drinkable yogurt.\n<\/p>\n \u201cKefir is packed with probiotics to enrich the beneficial bacteria that make up your gut microbiota,\u201d explains Danahy. Research shows that kefir can also improve blood pressure, inflammation and fasting blood sugars in people with metabolic disorders. It\u2019s also a source of high-quality protein. Danahy suggests using it in smoothies, salad dressings or to top your oatmeal.<\/p>\n Nuts <\/p>\n Alexandra Shytsman<\/p>\n Nuts<\/a> are some of the most nutrient-dense and versatile foods you can keep in your pantry, and whichever kinds you like best are worth incorporating into your day.\n<\/p>\n \u201cNuts 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,\u201d says Jones. Eating more nuts is linked with reduced risk of heart disease, cancer, hypertension and all-cause mortality.\n<\/p>\n 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<\/a>.\n<\/p>\n Olive Oil <\/p>\n Alexandra Shytsman<\/p>\n