An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods.
Olive oil as the principal fat, replacing other fats and oils.
Total fat ranging from less than 25 percent to over 35 percent of energy, with saturated fat no more than 7 to 8 percent of energy.
Daily consumption of low to moderate amounts of cheese and yogurt.
Twice-weekly consumption of low to moderate amounts of fish and poultry; up to 7 eggs per week.
Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar and saturated fat consumed not more than a few times per week.
Red meat a few times per month .
Regular physical activity at a level which promotes a healthy weight, fitness and well-being.
Moderate consumption of wine, normally with meals; about one to two glasses per day for men and one glass per day for women.
Fundación Dieta Mediterránea's Pyramid
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