What is it?

The Mediterranean diet is based on the traditional foods that people used to eat in countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.

Although there are no strict rules or regulations for the diet, it typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods, added sugar, and refined grains should be restricted.

Numerous studies have now shown that the Mediterranean diet can promote weight loss and help prevent heart attacks, strokes, type 2 diabetes, and premature death.

Eating this way means you also have little room for processed fare. When you look at a plate, it should be bursting with color; traditional proteins like chicken may be more of a side dish compared with produce, which becomes the main event.

One thing you’ll find people love about the Mediterranean diet is the allowance of low to moderate amounts of red wine. “Moderate” means 5 ounces (oz) or less each day (that’s around one glass). It’s worth noting, though, that a daily glass of wine is not mandatory on this eating plan, and if you don’t already drink, this allowance isn’t a directive to start.