The Mediterranean Diet

The Mediterranean diet is a heart-healthy diet that focuses on a high intake of fruits, vegetables, olive oil, nuts, legumes, seeds, herbs, and whole grains. The diet also includes a moderate amount of wine, fish or seafood, and poultry, along with a reduced intake of red meat, processed meats, and sweets.

The Mediterranean diet encourages monounsaturated and polyunsaturated fatty acids and discourages consuming saturated and trans fats. If alcohol is consumed on a regular basis, wine should be the main source of alcohol. Keep in mind that alcohol is recommended in moderate amounts.

Food Goal
Recommended  
Olive oil 4 tablespoons per day
Tree nuts and peanuts 3 servings per week
Fresh fruits including natural fruit juices 3 servings per day
Vegetables 2 servings per day
Seafood (primarily fatty fish) 3 servings per week
Legumes 3 servings per week
Sofrito 2 servings per week
White meat In place of red meat
Wine with meals (optional) 7 glasses per week
Discouraged  
Soda drinks < 1 drink per day
Commercial baked goods, sweets, pastries < 3 servings per week
Spread fats < 1 serving per day
Red and processed meats < 1 serving per day