This way of eating is backed by research! This dietary pattern focuses on eating a wide variety of plant-based foods (including vegetables, fruits, whole grains, and beans), heart-healthy fats (like olive oil, avocado, nuts, and seeds), and moderate amounts of animal-based foods (such as low or non-fat dairy, seafood, poultry, and eggs).  The 2020-2025 Dietary Guidelines for Americans include the Mediterranean Eating Pattern as a healthy way of eating to ensure you meet your nutrition needs while promoting overall health.