Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. Replacing butter with healthy fats such as olive oil and canola oil. Using herbs and spices instead of salt to flavor foods. Water should be your go-to beverage on a Mediterranean diet. This diet also includes moderate amounts of red wine — around 1 glass per day. Coffee and tea are also completely acceptable, but you should avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.
There is usually no need to count calories or track macronutrients (protein, fat and carbs) on the Mediterranean diet.