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It also includes plenty of fish and healthy fats, such as olive oil and avocado. Poultry, eggs, dairy and meat are included in the Mediterranean diet, but typically with less emphasis than plant ...
Breakfast (361 calories) 1 cup low-fat plain strained Greek-style yogurt. ¼ cup sliced almonds. ½ cup cherries. 1 serving No-Added-Sugar Chia Seed Jam. A.M. Snack (193 calories)
Lunch options. Grilled Fish and Veggies. Enjoy 6 ounces of any preferred fish with 2 cups vegetables, grilled, roasted or sautéed in olive oil.
The Mediterranean Diet Pyramid is a nutrition guide that was developed by the Oldways Preservation Trust, the Harvard School of Public Health, and the World Health Organization in 1993. It summarizes the Mediterranean Diet pattern of eating, suggesting the types and frequency of foods that should be enjoyed every day.
The Mediterranean diet is abundant in whole, plant-based foods, healthy fats — primarily from extra-virgin olive oil — and lean proteins, particularly fish. It’s also low in saturated fat ...
Plant oils, including olive oil, canola oil, soybean oil, corn oil, and sunflower seed oil; 2 ounces (60 g) per day; Vegetables, in abundance 3 or more each day; each serving = 6 ounces (170 g). 2–3 servings of fruits; each serving = 1 piece of fruit or 4 ounces (110 g). 1–3 servings of nuts, or legumes; each serving = 2 ounces (60 g).
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