Understand the components of a Mediterranean diet
The first thing to know about the Mediterranean diet is that it focuses on whole, fresh foods, so you can start skipping those middle aisles of the supermarket now. The key components of Mediterranean cuisine are whole grains; monounsaturated fat found in olive oil, nuts, and avocados; polyunsaturated omega-3 fatty acids, found in fatty fish (salmon, tuna, sardines, and trout); fat from plant sources, like flaxseed; and moderate amounts of wine and red meat, according to Suzanne Fisher, a registered dietitian and licensed nutritionist in South Florida.
