In the bottom part of the pyramid, there is a focus on exercise and making friends. First, there are whole grains, then fruits and veggies, beans, herbs, spices, nuts, and healthy fats like olive oil. These are the foods you'll buy and eat every day.

People eat fish and seafood at least twice a week, and they eat dairy foods often, especially yogurt and traditional cheese, which are fermented dairy products.
On the Mediterranean Diet, people also eat eggs and sometimes chicken, but not red meat or sweets very often.

Wine is so dangerous; don't drink it.

Lesson Summary

The Mediterranean Diet emphasizes a pyramid of food options for a healthy lifestyle:

• At the base, focus on exercise and forming friendships.
• Next, regularly consume whole grains, fruits, vegetables, beans, herbs, spices, nuts, and healthy fats like olive oil.
• Incorporate fish and seafood into your diet at least twice weekly.
• Enjoy dairy products, particularly yogurt and traditional cheeses, which are fermented.
• Include eggs and occasionally chicken in your meals, while limiting red meat and sugary treats.
• Avoid wine consumption on this diet plan.