The Mediterranean diet promotes the consumption of foods that are native to the Mediterranean region, as well as those that have been traditionally consumed by the civilizations that live there. The diet does not specify calorie limits, nor does it promote calorie or macronutrient counting (carbohydrates, proteins, and fats). Vegetables, fruits, whole grains, legumes, fresh fish, nuts, and olive oil should make up the majority of your diet. The Mediterranean diet food list includes the following:

Increase your consumption of fruits, vegetables, whole grains, legumes, nuts, fish, and seafood.

Consume modest amounts of dairy, eggs, and poultry.

Reduce your intake of red meat and sweets.

Use extra virgin olive oil of the highest quality (use regularly).

Reduce your salt intake.

Increase the use of spices, fresh herbs, garlic, and citrus fruits.

Regular physical activity should be a part of your daily routine.

Enjoy life by sharing meals with family and friends.

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