What is a Mediterranean diet?

This is a heart-healthy way of eating. It includes foods and cooking styles from many countries around the Mediterranean Sea, like Greece and Italy. The exact foods included vary from place to place.

A Mediterranean diet involves eating a lot of fruits, vegetables, nuts, and whole grains. It uses olive oil instead of other fats. It also includes some fish, poultry, and dairy products, but not a lot of red meat.

Wine is often thought of as part of a Mediterranean diet. It is not needed, and you might choose not to include it. If you do drink alcohol, limit the amount to:

• For females, no more than 1 drink a day

• For males, no more than 2 drinks a day

What are the benefits of a Mediterranean diet?

The diet can help you:

• Improve your overall health, and help you lose weight

• Lower your risk of stroke

• Lower your risk of heart problems such as a heart attack

• Manage your blood sugar if you have diabetes

What can I eat and drink on a Mediterranean diet?

A Mediterranean diet is more of an eating pattern than a strict diet. Try to cover two-thirds of your plate with fresh fruits and vegetables. Some examples of foods that are often part of this pattern:

• Grains – Whole grains like whole-grain bread and pasta, oats, couscous, brown rice, barley, and orzo.

• Fruits – Many kinds and colors of fresh, frozen, dried, or canned fruits. Frozen or canned fruits with 100% fruit juice or water (without added sugar). Examples include apples, pears, berries, melons, bananas, plums, raisins, figs, and peaches.

• Vegetables – Many kinds and colors of fresh, frozen, or canned vegetables. If canned, low sodium or salt free. If frozen, without added fat and sodium. Examples include avocados, peppers, tomatoes, spinach, kale, beans, carrots, peas, olives, cucumbers, hummus, soybeans, lentils, and kidney beans.

• Dairy – Low-fat milk, cheese, and other dairy products. Greek yogurt, kefir, and plant-based milk alternatives like soy milk.

• Lean meats, poultry, seafood, and proteins – Salmon, tuna, cod, and other fish. Shrimp, clams, scallops, and mussels. White meat chicken and turkey, eggs, dried beans, lentils, and tofu. Nuts such as walnuts, almonds, pecans, hazelnuts, cashews, peanuts, and nut butters. Seeds such as pumpkin, sesame, flax, and sunflower seeds.

• Fats, oils, and other foods – Foods with healthy fats found in fish, nuts, and avocados. Olive oil or vegetable oils such as canola oil. Use onions, garlic, spices, and herbs to season food.

What foods and drinks should I avoid or limit on a Mediterranean diet?

A Mediterranean diet involves avoiding or limiting certain types of foods. Try to avoid foods with additives like artificial sweeteners. Avoid foods that are processed, refined, or preserved. These are often foods with a very long shelf life.

• Grains to avoid – White bread, pasta, white rice, crackers, and biscuits.

• Fruits to avoid – Fruits canned or frozen with extra sugar.

• Vegetables to avoid – Commercially prepared potatoes and vegetable mixes, regular canned vegetables and juices, and vegetables frozen with sauce or pickled vegetables.

• Dairy to avoid – Whole-fat dairy products like cheese, ice cream, whole milk, cream, and buttermilk.

• Lean meats, poultry, seafood, and proteins to avoid – Red meat such as beef, pork, and lamb. Processed meats such as sausages, deli meats, salami, hot dogs, and bacon.

• Fats, oils, and other foods to avoid – Butter, margarine, lard, gravies, sauces, and salad dressing. Cookies, cakes, candy, doughnuts, muffins, and other sweets.