Lots of Fruits and Vegetables: Aim for a variety of colorful, fresh produce. They're rich in vitamins, minerals, and antioxidants.
Healthy Fats: Use olive oil as your primary source of fat. It's a staple in the Mediterranean diet and is full of monounsaturated fats.
Lean Proteins: Include fish, poultry, beans, and nuts. Fish, especially those rich in omega-3 fatty acids like salmon, is particularly beneficial.
Whole Grains: Opt for whole grains like brown rice, quinoa, and whole wheat bread over refined grains. They provide more fiber and nutrients.
Moderate Dairy: Greek yogurt and cheese are common in the Mediterranean diet, but in moderation.
Herbs and Spices: Flavor your dishes with herbs and spices instead of salt. This not only adds taste but also boosts the antioxidant content of your meals.
Red Wine in Moderation: If you drink alcohol, red wine is often included in moderation. It has been associated with heart health.
Regular Physical Activity: The diet is just one part of the equation. Regular exercise is essential for overall well-being and weight management.