For the past six years, the Mediterranean diet has won the title of best overall diet in U.S. News and World Report’s annual ranking of best diets.

The Mediterranean diet emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil and flavorful herbs and spices; fish and seafood at least twice a week; and poultry, eggs, cheese and yogurt in moderation, according to U.S. News and World Report.

The diet is endorsed by the American Heart Association for its cardiovascular benefits. The diet was shown to reduce the risks of adverse pregnancy outcomes like preeclampsia, gestational diabetes, preterm birth and stillbirth when followed in pregnancy, according to one study.

1. No Calorie Counting

You won’t need a calculator for this meal plan. Instead of adding up numbers, you swap out bad fats for heart-healthy ones. Go for olive oil instead of butter. Try fish or poultry rather than red meat. Enjoy fresh fruit and skip sugary, fancy desserts.

Eat your fill of flavorful veggies and beans. Nuts are good, but stick to a handful a day. You can have whole-grain bread and wine, but in moderate amounts.

2. Fat Isn’t Forbidden

You just need to look for the good kind. You’ll find it in nuts, olives, and olive oil. These fats (not the saturated and trans fat hidden in processed foods) add flavor and help fight diseases from diabetes to cancer..

3. You Can Have Bread

Look for a loaf made with whole grains. It’s got more protein and minerals and is generally healthier than the white flour kind. Try whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds).