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Principles of the Mediterranean diet
- It is based on large amounts of fruit and vegetables, legumes, whole grains and especially olive oil.
- Fish and seafood depends on how close to the sea you live.
- Chicken, eggs and small amounts of dairy, such as cheese and yoghurt, are there in moderation.
- The diet includes a small amount of wine with meals
- It is quite a high-carbohydrate diet (pasta, bread and potatoes).
- Red meat and sweets would rarely be consumed.
- It is accompanied by quite a lot of physical activity.
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The Mediterranean diet
It is not a weight-loss regime such as the Atkins or Dukan diets. It is actually not a prescriptive diet at all, rather a pattern of eating.
It is based on a rural life where people ate what they grew. It has no preservatives. It is freshly picked, plucked and cooked.
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The Mediterranean diet is more than food on a plate
- It emphasises values of hospitality, neighbourliness, intercultural dialogue and creativity, and a way of life guided by respect for diversity.
- Shared family meals help people eat well and avoid excess, while the TV dinner habit is linked to obesity.
- It involves a s...
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The Mediterranean Diet
The diet is abundant in fruits, vegetables, whole grains, legumes and olive oil.
It features fish and poultry—lean sources of protein—over red meat.
Red wine is consumed regularly but in moderate amounts.
The Mediterranean Diet
- Eat 7-10 servings of fruit and vegetables a day.
- Carbohydrates should be consumed in the form of whole grains.
- Protein should be mostly in the form of fish and chicken.
- Red meat consists of no more than 1-2 servings per month.
- R...
Key components of the Mediterranean diet
- Eating of primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats such as olive oil and canola oil
- Using herbs and spices instead of salt to flavor foods
- Limiting red meat
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