1
Mediterranean diets recommend 6–10 daily fruit and vegetable servings. Fruits and vegetables should dominate every meal.
2
Mediterranean diet beans, legumes, and tofu give protein and fiber. Plant-based proteins are staples since they are not the main course.
3
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.
4
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.
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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.
6
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.