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.
- Replace dairy with olive oil.
- Red wine should be consumed in moderation to provide valuable antioxidants.
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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.
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 moderati...
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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