“Moderate” means 5 ounces (oz) or less each day (that’s around one glass). One thing you’ll find people love about the Mediterranean diet is the allowance of low to moderate amounts of red wine. 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. On this plan, you’ll limit or avoid red meat, sugary foods, and dairy (though small amounts like yogurt and cheese are included).Įating this way means you also have little room for processed fare. Cohen, PhD, RD, a professor emerita at the University of Massachusetts in Amherst. "This diet is rich in fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil," says Nancy L. It’s a diet known for being heart-healthy. You’ll find that in their meals, Mediterranean dieters emphasize a plant-based eating approach loaded with vegetables and healthy fats, including olive oil and omega-3 fatty acids from fish.
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