WHAT IS THE MEDITERRANEAN DIET?

According to the American Heart Association (2019), the Mediterranean diet refers to a way of eating that is similar to countries bordering the Mediterranean Sea. It includes dairy products, white meat (fish and poultry) more than red meat, fruit and vegetables, breads and cereals, potatoes, nuts and seeds, dried beans, olive oil as most common fat used and wine consumed in low to moderate amounts.

Common characteristics of the Mediterranean diet include: - high intake of fruit and vegetables - bread, potatoes, cereals and beans often - use olive oil as your main source of added oil - moderate intake of dairy, eggs, fish and poultry - limited red meat consumption - occasional red wine consumption

The less processed the food is, the better.

Foods to avoid on the Mediterranean diet: - Refined starches - Added sugar, sugary foods and sugary drinks - Processed meats - Highly processed foods - Trans fats

Resource

American Heart Association. 2019. Mediterranean Diet. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet