how to eat on the mediterranean diet
Key components of the Mediterranean diet. The Mediterranean diet emphasizes: 1  Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts.2  Replacing butter with healthy fats, such as olive oil. 3  Using herbs and spices instead of salt to flavor foods.4  Limiting red meat to no more than a few times a month.ey components of the Mediterranean diet. The Mediterranean diet emphasizes: 1  Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts.