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 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
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
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.