Table 1.
Comparison of dietary foods between Mediterranean and Western Diets.
| Foods | Mediterranean Diet | Western Diets |
|---|---|---|
| Vegetables | Every main meal (≥2 servings) | Rarely |
| Fruits | Every main meal (1-2 servings) | Rarely |
| Bread/pasta/rice/couscous/other cereals | Every main meal (1-2 servings, preferably whole grain) | Rarely whole grain cereals, often refined grains |
| Olive Oil | Every main meal (3-4 servings, expecially extra virgin) | Rarely olive oil, often replaced by margarine and butter |
| Nuts/seeds/olives | Every day (1-2 servings) | Occasionally |
| Dairy Foods | Every day in moderate portions (2 servings, preferably low fat) | Often high fat dairy foods |
| Herbs/spices/garlic/onions | Every day (less added salt) | Less often |
| Legumes | Weekly (≥2 servings) | Less often |
| Potatoes | Weekly (≤3 servings) | Less often |
| Eggs | Weekly (2-4 servings) | Less often |
| Fish/seafood | Weekly (≥2 servings) | Less often |
| White meat | Weekly (2 servings) | Less often |
| Red meat | Weekly (<2 servings) | Often |
| Processed meat | Weekly (≤1 serving) | Often |
| Sweets | Weekly (≤2 servings) | Often |