What is the Mediterranean diet?

The Mediterranean diet is not a single diet but rather an eating pattern that takes inspiration from the diet of southern European countries. There is an emphasis on plant foods, olive oil, fish, poultry, beans, and grains.
Studies suggest that people who live in the Mediterranean area or follow the Mediterranean diet have a lower risk of various diseases, including obesity, diabetes, cancer, and cardiovascular disease. They are also more likely to enjoy a longer life than people in other regions.
Key ingredients of the diet include fresh fruits and vegetables, unsaturated fats, oily fish, a moderate intake of dairy, and a low consumption of meat and added sugar. Studies have linked these factors with positive health outcomes.
Typical ingredients
Here are some examples of ingredients that people often include in the Mediterranean diet. Vegetables: Tomatoes, peppers, onions, eggplant, zucchini, cucumber, leafy green vegetables, plus others.
Fruits: Melon, apples, apricots, peaches, oranges, and lemons, and so on.
Legumes: Beans, lentils, and chickpeas.
Nuts and seeds: Almonds, walnuts, sunflower seeds, and cashews.
Unsaturated fat: Olive oil, sunflower oil, olives, and avocados.
Dairy products: Cheese and yogurt are the main dairy foods.
Cereals: These are mostly whole grain and include wheat and rice with bread accompanying many meals.
Fish: Sardines and other oily fish, as well as oysters and other shellfish.
Poultry: Chicken or turkey.
Eggs: Chicken, quail, and duck eggs.
Drinks: A person can drink red wine in moderation.