Table 1.

Recommended portion sizes and the frequency of consumption of products recommended in the Mediterranean diet.

Ingredients of the Diet	Make Every Day Mediterranean: An Oldways 4-Week Menu Plan Book (2019)	Mediterranean Diet Foundation (2011)	Greek Dietary Guidelines (1999)
Olive oil	in every meal	in every meal	main fat added
Vegetables	in every meal	≥2 portions in each meal	6 portions a day
Fruits	in every meal	1–2 portions in each meal	3 portions a day
Grains	in every meal	1–2 portions in each meal	8 portions a day
Legumes	in every meal	≥2 portions in each meal	3–4 portions per week
Nuts	in every meal	1–2 portions every day	3–4 portions per week
Fish/seafood	often, at least twice a week	≥2 portions per week	5–6 portions per week
Eggs	moderate portions, daily up to once a week	2–4 portions per week	3 portions per week
Poultry	moderate portions, daily to once a week	2 portions per week	4 portions per week
Dairy products	moderate portions, daily to once a week	2 portions a day	2 portions a day
Red meat	less often	<2 portions per week	4 portions per month
Sweets	less often	<2 portions per week	3 portions per week
Red wine	moderately	with moderation and respect to social beliefs	every day but in moderation

The portion size is defined as: 25 g of bread, 100 g of potatoes, 50–60 g of cooked pasta, 100 g of vegetables, 80 g of apple, 60 g of banana, 100 g of orange, 200 g of melon, 30 g of grapes, 1 glass of milk or yogurt, 1 egg, 60 g of meat, 100 g of boiled beans. Source: own study based on [36,37,38].