The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. It is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea, and there is not one standard Mediterranean diet. However, there are some common factors. A Mediterranean-style diet typically includes:

• Plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts, and seeds.
• Olive oil as a primary fat source.
• Dairy products, eggs, fish, and poultry in low to moderate amounts. Fish and poultry are more common than red meat in this diet.
• Minimally processed, plant-based foods.
• Wine may be consumed in low to moderate amounts, usually with meals.

The Mediterranean Diet has many benefits, including:

• Lowering your risk of cardiovascular disease.
• Supporting a body weight that’s healthy for you.
• Supporting healthy blood sugar, blood pressure, and cholesterol.
• Lowering your risk of metabolic syndrome.
• Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
• Lowering your risk for certain types of cancer.
• Slowing the decline of brain function as you age.
• Helping you live longer.

The Mediterranean Diet doesn’t look the same for everyone. In general, it includes lots of whole grains, vegetables, and fruit along with moderate amounts of fish, legumes, and nuts. There is no set plan for following a Mediterranean diet, but the following table offers some guidelines:

• Focus on: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.
• Low to moderate consumption: poultry, eggs, cheese, yogurt, red wine.
• Limit or avoid: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, other highly processed foods, beers, and liquors.

The Mediterranean diet is a healthy way of eating that may help manage your weight, protect your heart, and prevent diabetes. It is also touted as one of the healthiest by many health organizations and dietitians.