Simple Mediterranean Diet

The Mediterranean diet is based on the traditional foods of the many countries that surround the Mediterranean Sea. Greece, Italy, Spain and Morocco are major contributors to the dishes that are incorporated into the Mediterranean diet. Key concepts of most Mediterranean diets are centered around the use of natural, whole foods and monounsaturated fatty acids.

Whole Grain Foods

Breads and pastas made from whole grains are a staple in Mediterranean diet plans. They are rich in natural fiber, which helps the body retain nutrients and allows the digestive system to work more efficiently. Whole grains are also full of vitamins and minerals. Vitamins B and E are found in large amounts in whole grains that remain unprocessed. Whole grains also provide a variety of minerals, including selenium and magnesium.

Fresh Fruits and Vegetables

Fruits and vegetables contain more nutrients when they are picked and eaten at their freshest. Mediterranean diets encourage the use of fresh fruits and vegetables because of the vitamin and mineral content, as well as the abundance of fiber. Fiber can act as an appetite suppressant because it absorbs fluid and creates a feeling of fullness. Boiled and steamed vegetables can be used to make sauces and other nutritious dishes.

Olive Oil

Olive oil is a key ingredient in many foods that make up the Mediterranean diet. Olive oil not only stacks up better against other vegetable oils for cooking, it has many health benefits as well. According to Liz Vaccariello, author of "Flat Belly Diet," it's been proven that people who used only olive oil while preparing their meals had a 47 percent lower chance of suffering from cardiovascular disease.

Monounsaturated Fatty Acids

MUFAs, or monounsaturated fatty acids, are like flexible strings that slide throughout the digestive tract. Saturated fats are sticky and can become attached to whatever they touch, causing blockages. According to Vaccariello, monounsaturated fats help reduce triglycerides and can lower the overall levels of bad cholesterol throughout the body. The Mediterranean diets include a variety of monounsaturated fats that can be incorporated into the daily diet. Avocados, olives, nuts, seeds and dark chocolate are examples of monounsaturated fats. Eaten in moderation, these foods can help to reduce the risk of cardiovascular disease as well as type 2 diabetes.

Eliminate Artificial Foods

Mediterranean diets promote the use of whole foods. To accurately follow most Mediterranean diet plans, artificial and processed foods must be eliminated. Highly processed foods undermine the precepts of eating nutritious foods. Vaccariello reports that processing foods breaks down nutrients and destroys fiber that the body needs to fight disease and stop weight gain. Artificial sweeteners and preservatives can add toxins to the body, which can cause digestion to become sluggish and add to the risk of contracting many diseases, including diabetes.