The Mediterranean-style diet has fewer meats and carbohydrates
and more plant-based foods and monounsaturated (good) fat than a
typical American diet. Many people who live in Italy, Spain, and
other countries in the Mediterranean region have eaten this way
for centuries. Following the Mediterranean diet may lead to more
stable blood sugars, lower cholesterol and triglycerides, and a
lower risk of heart disease and other health problems. How to
Follow the Diet The Mediterranean diet is based on: Plant-based
meals, with just small amounts of meat and chicken, when they
are used More servings of grains, fresh fruits and vegetables,
nuts, and legumes Foods that naturally contain high amounts of
fiber Plenty of fish and other seafood rather than red meat
Olive oil, a healthy, monounsaturated fat, as the main source of
fat used to flavor and prepare foods Food that is prepared and
seasoned simply, without sauces and gravies Foods Not in the
Diet Foods that are eaten in small amounts or NOT at all in the
Mediterrane