The Mediterranean diet is a nourishing way of eating based on traditional patterns from countries bordering the Mediterranean Sea. It emphasizes plenty of plant-focused foods like vegetables, fruits, whole grains, legumes, nuts, and seeds, with healthy fats—especially extra-virgin olive oil—playing a central role. Moderate portions of fish and seafood, along with small amounts of poultry, eggs, and dairy, complement the diet, while red and processed meats, refined sugars, and highly processed foods are kept to a minimum. This approach is more about enjoying wholesome, balanced meals than strict rules or calorie counting, and encourages meals that are flavorful, satisfying, and grounded in whole foods. Research shows that this style of eating supports heart health, steady energy, and overall wellbeing when embraced as a long-term pattern rather than a short-term “diet.”