Minimally processed foods like fruits, vegetables, whole grains, beans, nuts, seeds, herbs, spices and olive oil.
Fish and seafood are regularly consumed for protein, while red meats are limited.
Wine may be consumed with meals in moderation. Sweets and processed foods are minimized.
The focus on plant-based foods provides antioxidants, fiber and healthy fats. Including fish and seafood adds beneficial omega-3 fatty acids.
Using olive oil as the primary fat source gives monounsaturated and polyphenol nutrients.
Moderate amounts of poultry, eggs, dairy and wine also contribute to an eating pattern packed with anti-inflammatory, anti-oxidant and heart-healthy components.
Mediterranean diet provides a sound approach for healthy long-term eating habits.