8 Mediterranean Diet Foods to Stock Up On in January

EatingWell•January 3, 2026•health

Key Points:

The Mediterranean diet was ranked No. 1 by U.S. News & World Report in 2025 for the eighth consecutive year, recognized for overall health benefits and ease of adherence, especially in managing diabetes, fatty liver disease, high cholesterol, gut and mental health.
Key recommended Mediterranean diet foods include canned pulses (beans, chickpeas, lentils) for protein and fiber, artichokes for prebiotic fiber and vitamins, and canned sardines rich in omega-3s, calcium, and vitamin D.
Frozen greens like spinach and kale offer convenient, nutritious options to support heart health, cancer prevention, and diabetes management, while kefir provides probiotics and protein to enhance gut health and metabolic function.
Nuts supply