The Mediterranean diet is patterned on the traditional foods of Greece, southern Italy, southern France, Spain, Morocco and Turkey. It is linked to lower rates of heart disease and other chronic diseases. Those hearty foods, all classified as complex carbohydrates, are mainstays of the Mediterranean diet. Fruits and vegetables are packed with antioxidants, including vitamin C and beta carotene, which seem to help prevent clogged arteries and heart attacks. That includes pasta, rice, couscous, bulgur wheat and cornmeal.
Beans are fiber-packed, too.
Nuts, besides being a good source of protein, are full of antioxidants and nutrients. And don't forget garlic and onions, Mediterranean staples. On this diet, almost everything you eat is a fruit, vegetable, bean or grain. Of course, the exact number of servings you need depends on your age, activity level and other factors. The Mediterranean diet is plant-based but not vegetarian.