Here's Your Complete Shopping List to Start the Mediterranean Diet

Speaking of good sources of dietary fat, the Mediterranean diet welcomes plenty of fatty fish.

• Salmon
• Mackerel
• Tuna
• Sardines

Though most produce fit into the Mediterranean diet, you should look for fresh, low-starch veggies and fruits. And if you really want to go the extra mile, shop seasonal varieties that are locally sourced. The more colorful, the better — like these:

• Beets
• Eggplants
• Bell peppers
• Berries
• Pomegranates

White breads and pastas are not present in the Mediterranean diet, but they are in whole-grain form! And of course, always substitute butter with olive oil. A good rule of thumb is to look for items that start with the word "whole."

• Whole wheat couscous
• Faro
• Polenta
• Oats
• Whole grain pasta
• Whole grain bread
• Quinoa
• Brown rice

This is one category you can and should enjoy daily. However, they are high in calories, so try to stick to no more than a handful at a time.

• Almonds
• Cashews
• Walnuts
• Sunflower seeds
• Flax seeds
• Pine nuts
• Hazelnuts

Aromatic herbs and spices are a staple in Mediterranean cooking. Not only do they add great flavor but they also eliminate the need to add in any extra salt or fat.

• Garlic
• Basil
• Cloves
• Cayenne pepper
• Rosemary
• Parsley
• Coriander
• Bay leaves
• Oregano
• Thyme