The Mediterranean diet emphasizes:
Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts-Grains, vegetables, and fruits should be eaten at most meals, because they are important sources of vitamins, minerals, energy, antioxidants, and fiber.Nuts, beans, legumes and seeds are good sources of healthy fats, protein, and fiber. They add flavor and texture to Mediterranean dishes also Grains and grain products common to the traditional Mediterranean Diet include: barley, buckwheat, bulgur, farro, millet, oats, polenta, rice, wheatberries, breads, couscous, and pastas.
Replacing butter with healthy fats, such as olive oil-Olives and olive oil are central to the Mediterranean diet. Extra virgin olive oil is highest in health-promoting fats, phytonutrients and other important micronutrients.
Using herbs and spices instead of salt to flavor foods-Herbs and spices add flavors and aromas to foods, reducing the need to add salt or fat when cooking. They are also rich in a broad range of health-promoting antioxidants, and are used liberally in Mediterranean cuisines.
Eating fish and poultry at least twice a week - Fish and shellfish are important sources of healthy protein for Mediterranean populations. Seafood common to the traditional Mediterranean Diet includes: abalone, clams, cockles, crab, eel, flounder, lobster mackerel, mussels, octopus, oysters, salmon, sardines, sea bass, shrimp, squid, tilapia, tuna, whelk, yellowtail.
Eating Dairy products include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).
Eating Poultry and red meat few times in month -Meats are eaten in small portions by Mediterranean peoples, who prefer lean cuts. Poultry is a good source of lean protein without the high levels of saturated fat found in some cuts of red meat.This include: beef, chicken, duck, goat, guinea fowl, lamb, mutton, pork.
Drinking red wine in moderation (optional) - Wine is consumed regularly but moderately in the Mediterranean - “Moderately” means up to one five-ounce glass of wine per day for women and up to two five-ounce glasses for men.
The diet also recognizes the importance of being physically active, and enjoying meals with family and friends.The Mediterranean Diet is grounded on the principles of enjoyment and pleasure. Foods, drinks and meals are best eaten with others, when possible, and savored.
In The Mediterranean Diet you are allowed enjoying a small piece of birthday cake, savoring a few slices of grilled steak, or relaxing with family and friends with a glass or two of wine or beer because they are important aspects of being human.