Top Mediterranean Diet Foods to Bring Into Your Fall Meals

A new season is a good opportunity to refresh your regular meals. If you want ingredients that fit the season and support your health goals, read on. We asked dietitians for advice on the best Mediterranean diet foods to include in your meals this fall.

"The Mediterranean diet is more than a style of eating—it’s a way of life inspired by the many countries around the Mediterranean Sea," says Liz Shaw, MS, RDN, LD, an internationally based registered dietitian. "Although Greece, Italy, and Lebanon are often the first places people think of, the region actually includes 22 countries across three continents, which makes the Mediterranean diet especially diverse. It centers on fruits, vegetables, whole grains, legumes, nuts, and moderate amounts of fish and poultry, with olive oil as the primary fat source."

Studies show that the Mediterranean diet may reduce the risk of dementia, promote heart health, and support longer life. It is also flavorful and easy to adapt to individual tastes.

"One of the biggest strengths of the Mediterranean diet is its flexibility," says Whitney Stuart, MS, RDN, a Texas-based registered dietitian. "It encourages seasonal produce, flavor from fresh herbs, and cooking with olive oil."

Whether you’re planning warm soups for the season or looking forward to baking autumn treats, these are the ingredients experts recommend adding to your shopping list.