The Mediterranean Diet is an eating plan on which individuals consume diets similar to those of people in countries that border the Mediterranean Sea. Since the Mediterranean Diet is low in saturated fat, it can reduce a person's chance of developing heart disease. Fats instead come from healthy sources, like olive oil and fish. Your doctor can let you know if this is a good diet for you.
Plant Sources
While following the Mediterranean Diet, you will meet most of your nutritional needs by consuming foods from plant sources. On average, followers of the Mediterranean Diet have nine servings of fruits and vegetables per day. They also consume nuts, pasta, breads and grains in large amounts. The plant sources should go through minimal processing and ideally be purchased fresh from local produce sellers.
Poultry and Fish
It is recommended that followers of the Mediterranean Diet have two servings per week of poultry and fish. A total of seven eggs, including those in prepared recipes, is another suggestion.
Red Meat
Red meat is to be consumed in very small amounts--only a couple of times per month for a total of no more than 16 oz. over the month.
Olive Oil
Olive oil is the principal fat source and should replace butter, margarine, vegetable oil and other fats you may use in the preparation of foods.
Sugar
Sweets that contain high amounts of sugar are not recommended. If you do choose to have sweets, consume no more than a couple of sugary desserts per week. Instead, have fresh fruit for dessert.
Beverages
Drinking plenty of water is encouraged. Wine should be consumed in moderation--an average of one or two glasses a day.
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