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is avoided. Beer, Vodka, Wine, Gin, Tequila, Whiskey, Rum, Seltzers, Alco-Pops, Fortified Wines, Liquors, Etc. Mediterranean Diet Facts. Choose Fatty Fish. Fatty fish like salmon, mackerel and tuna contain omega-3 fatty acids that help with good heart and brain health as well as high amounts of protein.. But the best part about the Mediterranean diet isn't that it's a concrete plan or dedicated to helping you drop pounds; rather, it's a way of eating that incorporates healthy fats, lots of fresh produce, and whole grains. Translation: You can do it for your entire life and never feel like you're actually dieting. Most research uses the measure of a "drink" as 5 ounces of wine, 12 ounces of beer or 1 -1.2 ounces of liquor. Keep in mind, however, that that alcohol contains calories. There's about 125 calories in a five ounce glass of wine, 150 calories in each 12 ounce can of beer and around 75 calories in a fluid ounce of spirits, such as whiskey or vodka.