1: Discover the main foods in a Mediterranean diet, a plant-based eating pattern rich in fruits, vegetables, whole grains, and olive oil.

2: Lean proteins like fish and poultry are key in a Mediterranean diet, along with moderate amounts of dairy like yogurt and cheese.

3: Nuts, seeds, and legumes provide essential nutrients and add texture to Mediterranean dishes, promoting heart health and overall well-being.

4: Fresh herbs and spices elevate flavors in a Mediterranean diet, reducing the need for excess salt and enhancing the taste of dishes.

5: Enjoy plenty of seasonal fruits in a Mediterranean diet, such as citrus, berries, and figs, for a sweet and refreshing treat.

6: Whole grains like quinoa, farro, and bulgur are staples in a Mediterranean diet, offering fiber and essential vitamins and minerals.

7: Indulge in olive oil as the primary source of healthy fats in a Mediterranean diet, rich in antioxidants and monounsaturated fats.

8: Opt for a variety of colorful vegetables in a Mediterranean diet, such as tomatoes, cucumbers, eggplants, and bell peppers, for diverse nutrients.

9: Savor the simplicity and deliciousness of Mediterranean cuisine with a focus on real, whole foods that nourish both the body and the soul.