The Mediterranean diet emphasizes fruits, vegetables, and whole grains, and it includes less dairy and meat. It's based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960. There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean sea.
- Eat lots of: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood and extra virgin olive oil.
- Eat in moderation: Poultry, eggs, cheese and yoghurt.
- Eat only rarely: Red meat.
Avoid these unhealthy foods and ingredients:
- Added sugar: Soda, candies, ice cream, table sugar and many others.
- Refined grains: White bread, pasta made with refined wheat, etc.
- Trans fats: Found in margarine and various processed foods.
- Refined oils: Soybean oil, canola oil, cottonseed oil and others.
- Processed meat: Processed sausages, hot dogs, etc.
- Highly processed foods: Anything labelled “low-fat” or “diet” or which looks like it was made in a factory.