The diet emphasizes the intake of a variety of fruits and vegetables, providing essential vitamins, minerals, and antioxidants.
Whole grains, such as brown rice, quinoa, and whole wheat, are staples in the Mediterranean diet, offering fiber and nutrients.
Nuts, seeds, and fatty fish, like salmon and mackerel, are also included for omega-3 fatty acids.
Fish and poultry are preferred over red meat. Legumes, such as beans and lentils, are also important protein sources.
Moderate consumption of dairy products, particularly yogurt and cheese, is common in the Mediterranean diet.
Fresh herbs and spices are used to add flavor to dishes, reducing the need for excessive salt.
Some versions of the Mediterranean diet include moderate consumption of red wine, typically with meals.