Diet and Exercise > Mediterranean Diet > Diet Guidelines
Fruits and vegetables - at least 7 servings per day
Fish (cold water) - 3-4 times per week
Dairy - Low-saturated fat versions (in limited amounts) and up to 4 eggs per week
Grains, starches, legumes and nuts - Whole grain fiber-rich cereals, breads and pasta. No refined white flour, baked goods or breads. Avoid refried beans with lard. Limit quantity of nuts and nut butters because they are high in calories. No added oils, fats or sugars.
Meat - Lean meats such as chicken and turkey in limited amounts. Red meat should be eaten only 1 or 2 times per month.
Fats - Use olive oil and canola oil. Use canola oil, margarine and mayonnaise in limited amounts (because they are high in calories).
Alcohol - Limited amount with meals. Best choices are red wines.
Fiber - Ideal intake of daily fiber is 20-35 grams a day.
Read food labels carefully. Pay special attention to serving size, amount of sugar, saturated fat and fiber. If you have having difficulty with weight gain or are unable to lose weight, you will need to decrease the amount of mono-unsaturated fat in your diet as well as the portion size of grains and starches. Do not skip meals. It is important to eat several times daily to maintain healthy blood sugar levels. Include a small amount of low-fat protein with each meal.