Whole Grains 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 Image Source: Unsplash / Kawin Harasai