What to eat and how often
The Mediterranean Food Guide
Use frequency—not perfection—to understand the Mediterranean pattern.
Build Every Day Around
Vegetables, fruit, whole grains, beans, lentils, nuts, seeds, herbs, spices, water and extra-virgin olive oil.
Enjoy Regularly
Fish and seafood, yogurt, traditional cheese, eggs and poultry in portions that fit your needs.
Keep Occasional
Red and processed meat, sweets, sugary drinks and highly processed snack foods.
The simplest plate
A useful starting point is half vegetables and fruit, one quarter whole grains, and one quarter protein foods such as beans, fish, poultry or eggs. Add olive oil, herbs and water.