The Mediterranean diet emphasizes whole, unprocessed foods and is known for its health benefits. While there are no strict rules, there are some foods that are generally limited or avoided on the Mediterranean diet. Here are some examples:

1. Processed and refined foods: These include sugary drinks, white bread, pastries, and other highly processed foods.
2. Red meat: While it’s not completely eliminated, red meat is generally limited on the Mediterranean diet. Instead, the diet emphasizes plant-based proteins like beans, legumes, and nuts.
3. Dairy: While some dairy products are allowed in moderation, like yogurt and cheese, the Mediterranean diet generally limits the consumption of milk and cream.
4. Added sugars: The Mediterranean diet favors natural sources of sweetness like fruits, and limits added sugars from sources like candy, baked goods, and sugary drinks.
5. Fried foods: Fried foods are generally avoided on the Mediterranean diet in favor of baked, roasted, or grilled foods.

The Mediterranean diet is a way of eating that has been traditionally followed in countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It has gained popularity in recent years due to its health benefits and emphasis on whole, unprocessed foods.

At the core of the Mediterranean diet are fruits and vegetables, which are rich in vitamins, minerals, and antioxidants. These foods are typically consumed in large quantities, with an emphasis on seasonal and locally grown produce. Whole grains, such as brown rice, quinoa, and whole wheat bread, are also an important part of the diet, providing fiber and essential nutrients.

Lean proteins, such as fish, chicken, and legumes, are consumed in moderate amounts in the Mediterranean diet. Fish, in particular, is a staple of the diet and is often consumed two to three times per week. This is because fish is a rich source of omega-3 fatty acids, which are important for heart and brain health.

Healthy fats are also a key component of the Mediterranean diet. Olive oil is the primary source of fat in the diet and is used for cooking and dressing salads. Nuts, seeds, and avocados are other sources of healthy fats that are consumed in moderation.

In addition to emphasizing whole, unprocessed foods, the Mediterranean diet also encourages the consumption of red wine in moderation. Red wine is rich in antioxidants and has been shown to benefit heart health.

The Mediterranean diet is a balanced and healthy way of eating that emphasizes whole, unprocessed foods, with an emphasis on fruits, vegetables, whole grains, lean proteins, and healthy fats. By following this diet, individuals can improve their overall health and reduce their risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.