Mediterranean diets recommend 6–10 daily fruit and vegetable servings. Fruits and vegetables should dominate every meal.
Mediterranean diet beans, legumes, and tofu give protein and fiber. Plant-based proteins are staples since they are not the main course.
Whole grains are also essential. Oats, barley, farro, brown rice, and whole-grain breads and pastas are best since they retain their vitamins, minerals, and fiber.
Mediterranean diets are high-fat. It is selective regarding fats. Olive oil, avocado oil, almonds, seeds, and salmon are high in beneficial unsaturated fats in this diet.
Mediterranean diets include moderate dairy. The diet recommends 1–3 tablespoons daily. Greek yogurt and unprocessed cheeses like feta, brie, Parmesan, and ricotta are preferred.
The Mediterranean diet emphasizes fish over fowl, pig, and red meat. Salmon, tuna, mackerel, and herring are preferred omega-3-rich fish. Fish is logically a staple.