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. 2019 May 21;8:699. [Version 1] doi: 10.12688/f1000research.18992.1

Table 1. Nutritional characteristics of a typical Mediterranean-style dietary pattern.

Ingredient Frequency of consumption
Variety of unprocessed or minimally processed whole grains,
cereals, and legumes
Regular staple
Variety of fresh fruits, vegetables, and salads Daily basis (seasonal varieties)
Dry fruits, nuts, seeds, honey Regular basis (generally as snacks)
Extra-virgin olive oil; fish oil Principal source of fat (rich in poly- and mono-saturated fatty acids; low in
saturated fat)
Poultry (eggs and chicken) Low to moderate consumption
Sea food (fish, oysters, sea weeds) Low to moderate consumption
Red and processed meats Very low consumption
Unprocessed or minimally processed cheese and yogurt Low to moderate consumption
Wine Low to moderate (occasionally; particularly with evening meals)