Research has indicated that the Mediterranean diet can promote weight loss, help prevent heart attacks, strokes, and type 2 diabetes, and reduce the risk of premature death. For this reason, the Mediterranean diet is a suitable option for those looking to improve their health and protect against chronic disease.

There is no set plan for following a Mediterranean diet, but the following table offers some guidelines:

• Focus on vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.

• Consume poultry, eggs, cheese, yogurt, and red wine in low to moderate amounts.

• Limit or avoid red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, highly processed foods, beer, and liquor.

Features of a Mediterranean lifestyle that may also benefit health include: sharing meals with others without distraction from screens or other devices, consuming red wine in small servings with meals (but not daily), and flavoring foods with herbs and spices instead of salt.

Foods to Eat:
It is difficult to define exactly which foods belong to the Mediterranean diet, partly because it varies between countries. However, the diet is generally high in healthy plant foods, low in meat and other animal products, and includes fish and seafood at least twice a week. You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check labels for added sugar and sodium. You can base your diet on these foods:

• Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, and turnips.

• Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, and peaches.

• Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, and peanut butter.

• Legumes: beans, peas, lentils, pulses, peanuts, and chickpeas.

• Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread, and pasta.

• Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, and mussels.

• Poultry: chicken, duck, and turkey.

• Eggs: chicken, quail, and duck eggs.

• Dairy: cheese, yogurt, and milk.

• Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, and pepper.

• Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil.

Foods to limit:

• Added sugars: found in soda, candies, ice cream, table sugar, syrup, and baked goods.

• Refined grains: white bread, pasta, tortillas, chips, and crackers.

• Trans fats: found in margarine, fried foods, and many processed snacks.

• Processed meats: sausages, hot dogs, deli meats, and beef jerky.

• Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars.

Beverages:
Drinks to include: water, coffee, and tea (with limited sugar or cream), small to moderate amounts of red wine (only with meals), and fresh fruit juices without added sugar.

Drinks to limit:
Beer, liquor, sugar-sweetened beverages (like soda), and fruit juices with added sugar.