The Mediterranean Diet

Source: Research gate
  • An emphasis on healthy fats. Olive oil is recommended as the primary added fat, replacing other oils and fats (butter, margarine). Other foods naturally containing healthful fats are highlighted, such as avocados, nuts, and oily fish like salmon and sardines; among these, walnuts and fish are high in omega-3 fatty acids.
  • Choosing fish as the preferred animal protein at least twice weekly and other animal proteins of poultry, eggs, and dairy (cheese or yoghurt) in smaller portions either daily or a few times a week. Red meat is limited to a few times per month.
  • Choosing water as the main daily beverage, but allowing a moderate intake of wine with meals, about one to two glasses a day for men and one glass a day for women
  • emphasizes vegetables, fruits, whole grains, beans and legumes;
  • includes low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils and nuts; and
  • limits added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.

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Ndali

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Your one stop blog to a healthy lifestyle. Ndali is a healthy food delivery mobile and web app that connects professional chefs and food vendors to food lovers.

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