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) |