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oil, small amounts of meat and dairy, and red wine. this lifestyle also encourages daily exercise , sharing meals with others, and enjoying it all. what you can eat and what you can't you'll eat mostly plant-based foods, including fruits and vegetables , potatoes, whole-grain bread, beans, nuts, and seeds
"good" fats get a stamp of approval: think olives, extra-virgin olive oil, nuts, sunflower seeds, and avocados instead of butter or margarine. you'll use olive oil a lot while cooking. reach for herbs and spices to add flavor. red wine gets a thumbs-up, in moderation (one glass for women, one to two...
https://www.webmd.com/diet/a-z/the-mediterranean-diet