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 mono- and poly-unsaturated fatty acids and discourages using or consuming saturated and trans fats. If you consume alcohol on a regular basis, you should include wine as your main source of alcohol. Keep in mind that alcohol is recommended in moderate amounts.
| Food |
Goal |
| Recommended |
|
| Olive Oil |
≥ 4 tbsp. 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 |
*Adapted from Estruch, et al. (2013)
† Sofrito is a sauce made with tomato and onion, and often includes garlic, herbs, and olive oil.
‡ Commercial baked goods, sweets, and pastries, including cakes, cookies, biscuits, and custard.