my second post

 

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.

You can have yogurt, cheese, poultry, and eggs in small portions. You should eat fish and seafood at least twice a week. "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.

Level of Effort: Low to Medium

It's a tasty diet and good for you, though you may have a learning curve at first.

Limitations: Few. The Mediterranean diet allows plenty of variety and experimentation.

Cooking and shopping: Simplify by planning your meals in advance; keeping pantry staples like olive oil, canned tomatoes, whole grains, pasta, and tuna on hand; and shopping for fresh produce and seafood a few times a week. You can easily grill or broil many Mediterranean diet foods.