Annual Review of Food Science and Technology. April While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil. Because of its higher mercury content, eat no more than 6 ounces one average meal of albacore tuna per week. Here’s how to get started with the Mediterranean diet. Mediterranean diet. Anyone who finds that the diet does not feel satisfying should talk to a dietitian. Eating more fruits and vegetables by enjoying salad as a starter or side dish, snacking on fruit, and adding veggies to other dishes. What to do about mercury in fish Despite all the health benefits of seafood, nearly all fish and shellfish contain traces of pollutants, including the toxic metal mercury. American Heart Association.
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