It is based on the kind of foods prevalent in Italy and Greece in 1960. Researchers found that people on the diet were far healthier than Americans and that the diet lowered the risk of lifestyle diseases. Studies have found that it can help with weight loss and lower the risk of heart attack, stroke type 2 diabetes.

The diet should be based on healthy unprocessed Mediterranean foods. It is high in healthy plant foods and low in animal foods. Vegetables such as kale, tomatoes, cauliflower, spinach and onions. Fruit like dates, apples grapes, bananas and strawberries. Nuts and seeds such as sunflower seeds, almonds, pumpkin seeds and hazelnuts. Legumes like chickpeas, beans, peas, lentils and pulses. Whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.

You should base your diet on these healthy, unprocessed Mediterranean foods:

Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.

Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.

Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.

Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.

Tubers: Potatoes, sweet potatoes, turnips, yams, etc.

Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.

Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.

Poultry: Chicken, duck, turkey, etc.

Eggs: Chicken, quail and duck eggs.

Dairy: Cheese, yogurt, Greek yogurt, etc.

Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.

Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.

Whole, single-ingredient foods are the key to good health.

A recent study published shows how Mediterranean Diet Reduces Diabetes Risk. Mechanisms may include a reduction in BMI, beneficial effects on insulin resistance, lipoprotein metabolism, and inflammation. The diet includes the foods I've listed above while limiting intake of red and processed meats as well as sweets.