It is not a weight loss diet but a term that describes the eating practices of the people in this region. The Mediterranean pyramid, representing healthy eating habits , is based on the dietary customs of Crete, much of Greece and southern Italy. The design of the pyramid is not based solely on either the weight or the percentage of energy that foods account for in the diet but on a blend of these, as well as which foods to favor in a healthy Mediterranean-style diet. This diet may help you live longer, lower your risk of heart disease and cancer and lower your cholesterol.

Diet Characteristics

At least three-quarters of your dinner plate should consist of grains, beans and vegetables. Meat, fish, chicken or turkey should take up no more than a quarter of your plate. Think of grains and vegetables as main dishes. The diet includes:

• An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds. In North Africa, couscous together with vegetables and legumes form the center of the diet; in southern Europe, it is pasta, rice, polenta and potatoes together with vegetables and legumes such as chickpeas and beans. Throughout the Mediterranean, bread is fundamental to the diet. A diet based on these traditional patterns is likely to be sufficient in all essential nutrients and would be expected to reduce rates of chronic diseases. Other ingredients commonly found in Mediterranean dishes are garlic and herbs. These may help prevent blood clots, lower your cholesterol level and protect you against cancer.
  

• Emphasis on a variety of unprocessed and, wherever possible, seasonally fresh and locally grown foods

• Olive Oil high in monounsaturated fat and a good source of anti-oxidants and vitamin E is the region's principal source of fat, replacing all others including butter. The consumption of large amounts of vegetables and legumes (pulses) prepared using olive oil enhances the taste and increases the energy density of these foods (ideally consume 2 tablespoons of oil per day). As many studies reveal, replacing carbohydrates with olive oil increases HDL-cholesterol (which protects against coronary heart disease). The value of using olive oil in preference to other plant oils is based on the following: high intakes of linoleic acid, the main polyunsaturated fat in many vegetable oils, may compete with omega-3 fatty acids in biochemical processes and enhance the tendency of blood clots.
  

• Daily consumption of low to moderate amounts of cheese and yogurt (low-fat preferably). Dairy products from a variety of animals, principally in the form of cheese and yogurt, are traditionally consumed in low to moderate amounts. The use of small amounts of high-fat, full-flavored cheese grated over pasta is an example of the healthful Mediterranean approach to incorporating these items in a diet that minimizes chronic disease risk. In the entire region, very little fresh milk is consumed and meals are normally accompanied with wine or water. The recent availability of good-tasting, low-fat dairy products makes the inclusion of somewhat higher levels of dairy products in the diet possible. Butter and cream should be used only in very small amounts.
  

• Weekly consumption of low to moderate amounts of fish and poultry; from zero to four eggs per week (including those used in cooking and baking).
  Lean red meat a few times per month: consumption should be limited to a maximum of 350 to 450 grams per month.
  Desserts, an abundance of fruit together with nuts, seeds and olives round out the healthful use of foods from plant sources in the region's traditional diets. Sweets with a significant amount of sugar (often as honey) and saturated fat should not be consumed more than a few times per week.
  

• Regular physical activity at a level, which promotes a healthy weight, fitness and well being.