The development of Indian-Mediterranean Diet (IMD) involved meticulous planning to create diet pattern that is culturally acceptable, accessible, and affordable to the Indian population.
A detailed literature review was conducted to gather information on the Mediterranean Diet practices and constituents, including serving sizes and food groups. Indian alternatives were identified based on their nutritional value. Subsequently a 7-day cyclic menu was devised using the Indian food composition tables and the Mediterranean Diet pyramid. The table below lists foods to include for their anti-inflammatory benefits and those to avoid for proinflammatory effects.
A Guide to Healthy Eating: Choose Wisely!
HEALTHY FOOD CHOICES (Anti-inflammatory)To Be Included in Our Diet | UNHEALTHY FOOD CHOICES (Pro-inflammatory)To Be Restricted or Avoided |
 Whole grains: Whole wheat flour, Bajra, Ragi, Jowar, Barley (Jo), Kodo Millet, Little Millet, Finger Millet, Brown Rice, Cracked Wheat (Dalia), Buckwheat, Rolled Oats, Basmati Rice, Quinoa |  Refined grains and their products: Commercially prepared refined flour (maida) products; Biscuits, Breads, Patties, Cookies, Packaged Noodles, Rusks, Buns, Subs, Mathri, Namak Pare, Shakarpaare |
 Whole pulses and legumes: Cowpea, Whole green gram (Mung), Bengal gram (Black chana, Black gram (Whole Urad), Chickpeas (Chole), Kidney Beans (Rajma), Lentil (Masoor Dal), Split / pigeon Peas (Arhar Dal / Toor Dal), Black Beans (Soyabean Black Beans; Black Kidney Beans, Black Eyed Beans |  Red meat and organ meat: Mutton, Beef, Veal, Organ Meats |
 Fresh vegetables: Spinach, Fenugreek leaves, Mustard leaves, Brinjal, French beans, Capsicum, Broccoli, Cabbage, Ladyfinger / Okra, Onion, Tomato, Carrot, Pumpkin, Beetroot |  Hydrogenated fats: Vanaspati Ghee |
 Fresh seasonal fruits: Orange, Apple, Pear, Papaya, Pineapple, Figs, Apricots, Cherry, Grapes, Lemons, Limes, Melons (Watermelon, Musk Melon), Plums, Peaches, Pomegranates, Kiwi, Strawberry |  Fried Foods: Samosa, Kachori, Pakoda, Tikki, Aloo chaat, French fries, Chilli potato, Spring rolls, Momos, Poori, Bhatura / Lucchi |
 Lean protein: Chicken, Fish (Mackerel, Basa, Salmon, Tuna, Sardine, Rohu) and Eggs |  Sweet dishes: Laddoo, Barfi, Jalebi, Cakes, Kheer, Rasmalai, Imarti, Gujia, Kalakand, Kaju Katli, Milk Cake, Balushahi, Packaged Kheer, Ice-Cream, Puddings |
 Fats and oils: Mustard, Olive, Peanut/Groundnut, Canola oil |  Processed meat: Canned meat / Packaged meat like Frozen Kebabs, Tikka, Sausages, Ham, Sliced meats |
 Nuts and oilseeds: Almonds, Walnuts, Flax seeds, Figs, Raisins, Peanuts, Pistachios, Sesame seeds, Sunflower seeds, Chestnuts, Pumpkin seeds |  Packaged foods: Chips, Namkeen, Puffs, Sauces, Dips, Jam, Jellies, Squash, Syrups, Mayonnaise |
 Spices and condiments (dry and fresh): Turmeric, Black Pepper, Bay Leaf, Cumin Seeds, Mustard seeds, Basil, Coriander leaves, Ginger, Garlic, Mint, Tulsi, Parsley, Celery, Cardamom, Cinnamon, Star anise, Clove, Nutmeg, Fennel, Nutmeg, Fenugreek seeds, Caraway (Shah Jeera) Black caraway (Kalonji), Carom (Ajwain), Mace (Javitri) |  Packaged beverages: Sugar sweetened beverages such as sodas, packaged fruit juices, sweetened tea, coffee, flavoured milk, energy drinks, sports drinks. |