A Quick Guide To The Mediterranean Diet

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Recommended: Extra Virgin Olive Oil
Goal: about 4 tbsp/day
The amount of olive oil includes oil used for cooking and salads and oil consumed in meals eaten outside the home. In the group assigned to the Mediterranean diet with extra-virgin olive oil, the goal was to consume 50 g (appx. 4 tbsp.) or more per day of the polyphenol-rich olive oil supplied, instead of the ordinary refined variety, which is low in polyphenols.

Recommended: Tree nuts, peanuts
Goal: about 3 servings/week
For participants assigned to the Mediterranean diet with nuts, the recommended consumption was one daily serving (30 g. composed of 15 g. of walnuts, 7.5 g. of almnds, and 7.5 g. of hazelnuts).

Recommended: Fresh Fruits
Goal: about 3 servings/day

Recommended: Vegetables
Goal: about 2 servings a day

Recommended: Legumes
Goal: about 3 servings/week

Recommended: Fish (especially fatty fish), Seafood
Goal: about 3 servings/week

Recommended: White Meat
Instead of red meat.

Recommended: Wine (with meals)
Optional, only for habitual drinkers.

Discouraged: Soda Drinks
Goal: < 1 drink/dayDiscouraged: Commercial Bakery Goods, Sweets, Pastries
Goal: < 3 servings/week Commercial bakery goods, sweets and pastries (not homemade) include cakes, cookies, biscuits and custard.Discouraged: Spread Fats
Goal: < 1 serving/dayDiscouraged: Red And Processed Meats
Goal: < 1 serving/dayArticle source Forbes

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