The Mediterranean diet promotes healthy fats, which include mono- and polyunsaturated fats.
Much of the added sugar in the U.S. diet comes from sugar-sweetened beverages, so switching to water or seltzer is an easy swap.
In the Mediterranean, the weather tends to be warm, which means lots of time for walking, biking, and other forms of exercise.
Following the Mediterranean diet means putting down that salt shaker (most of the time), and using herbs and spices to flavor your food.
The Mediterranean diet focuses on taking the time to enjoy your food and eating with friends and family.
Instead, use reasonable portions and bulk it up by adding lots of veggies and legumes for protein. That way you get more food groups and you're moderating your portion of pasta.
The last thing that can sabotage the Mediterranean diet—really, any weight loss plan—is large portions. Whole grain pasta can be part of a healthy Mediterranean plan, but piling three cups on your plate adds up to several hundred calories alone.