Following on from my last post, here are a few very simple guidelines to model your own Mediterranean diet pattern.
Extra virgin olive oil is the main fat for cooking and salad dressings.
Eat vegetables or salad with every main meal.
Use herbs and spices for flavour.
Eat legumes at least twice a week.
Eat fish or seafood twice a week.
Eat meat and chicken only occasionally.
One glass of wine with a meal.
Eat nuts and fruit as dessert.
Maintain a 4:1 ratio of plant foods to animal foods.
Eat slowly, with others.