What do you eat on the Mediterranean diet?

Fruits, vegetables, legumes, and whole grains: Aim to eat plenty of a variety of fruits and vegetables, such as tomatoes, peppers, cucumbers, eggplant, zucchini, artichokes, onions, garlic, apples, oranges, grapes, and peaches. Legumes, such as lentils, chickpeas, and beans, should also be consumed regularly, as well as whole grains like brown rice, whole wheat pasta, and quinoa.

Healthy fats: Consume monounsaturated fats like olive oil, avocado, and nuts and seeds. Fish, such as salmon, mackerel, and sardines, are also good sources of healthy omega-3 fatty acids.

Dairy products in moderation: Yogurt, cheese, and milk can be consumed in moderation. Opt for low-fat or non-fat dairy products when possible.

Fish and seafood: Aim to consume fish and seafood at least twice a week.

Eggs and poultry in moderation: Eggs and poultry can be consumed in moderation, but limit the consumption of processed meats like bacon, sausage, and deli meats.

Limit red meat and avoid sugary drinks and processed foods: Reduce the consumption of red meat, such as beef, pork, and lamb. Avoid sugary drinks like soda, juice, and sports drinks, as well as processed and refined foods.

Use herbs, spices, and vinegar for seasoning: Use herbs, spices, and vinegar to add flavor to your food instead of salt. This will help you reduce your sodium intake.

Drink plenty of water: Staying hydrated is important for overall health. Aim to drink around eight glasses of water each day.