palmbird ·
- **Fruits**: Figs, grapes, melons, peaches, oranges, pomegranates, apples, strawberries, and dates.
- **Vegetables**: Tomatoes, spinach, broccoli, eggplant, zucchini, cucumbers, bell peppers, onions, garlic, and various leafy greens.
- **Nuts and Seeds**: Almonds, walnuts, hazelnuts, pine nuts, sesame seeds, and sunflower seeds.
- **Legumes**: Chickpeas, lentils, beans, and peas.
- **Whole Grains**: Bread from whole grains, pasta made with durum wheat, barley, farro, bulgur, oats, and brown rice.
- **Olive Oil**: Extra virgin olive oil as the primary fat source.
- **Fish and Seafood**: Salmon, sardines, mackerel, trout, tuna, mussels, and clams for their omega-3 fatty acids.
- **Dairy**: Cheese like feta, halloumi, and manchego, along with yogurt in moderation.
- **Herbs and Spices**: Basil, oregano, rosemary, thyme, mint, parsley, dill, and saffron.
- **Poultry and Eggs**: Chicken, duck, and turkey; eggs in moderation.
- **Red Wine**: Often a moderate amount, especially with meals.
- **Meat**: Limited red meat, primarily lamb or pork in moderation.
- **Sweets**: Typically, sweets are consumed sparingly, with an emphasis on fruit. Traditional sweets may include baklava, but in small quantities.