One of the most important aspects of the Mediterranean Diet is that it relies on a foundation of foods that spring from the earth. As Rachel Fine, a registered dietitian nutritionist, told The List, “The Mediterranean diet emphasizes eating primarily plant-based foods.” That means you probably shouldn’t rely on burgers and fast food as your primary sources of nutrients.

Additionally, Fine cites some specific foods that should be your primary sources of both carbs and protein. For carbs, she says “ideal sources include vegetables, fruit, legumes, beans, nuts, seeds, grains (such as faro, barley, oats, wheat berries, buckwheat) and minimally processed bread products (such as Ezekiel bread) OR locally baked bread products (local bakers are not generally using highly refined sugar additives).” And protein? “Lean proteins should come from … plant-based sources (quinoa, faro, beans, legumes, nuts, seeds) in addition to low-fat dairy sources, eggs, and lean cuts of poultry and beef,” Fine explained. So there clearly are a ton of food options!

It’s also super important to exercise, according to the Mayo Clinic.

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