"The complete guide to the authentic Mediterranean Diet includes everything you need to get you started: Menu and meal plans, easy and authentic recipes, shopping lists, foods to avoid, what to drink, and more- always based on science and a lifetime of experience."
Food is mainly from plant sources: fruits and vegetables, beans, nuts, grains. Vegetables are the main course, meat or poultry is a side and is not consumed daily.
.. Food is minimally processed.
.. Olive oil is the main fat, replacing other fats & oils (butter and margarine).
.. Daily consumption of low to moderate amounts of cheese and yogurt.
.. Weekly consumption of low to moderate amounts of fish and poultry
.. Fresh fruit as the typical daily dessert; maintain low sugar and saturated fat
.. Red meat is consumed a few times per month (12 to 16 ounces max/mo.)
.. Moderate daily wine consumption. (men: 1-2 glasses; women:1 glass day)
The true Mediterranean Diet is a moderate carbohydrate diet (about 40% carbohydrates) with moderate to slightly elevated fat (35-40%).
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