The Mediterranean diet is a flexible pattern. It prioritizes minimally processed vegetable foods, home cooking, and variety, without requiring sophisticated dishes.
What to Repeat
- Vegetables and fruit every day, varying colors and season.
- Legumes several times a week.
- Whole grains, nuts, and seeds according to tolerance.
- Extra virgin olive oil as the usual cooking fat.
- Fish, eggs, and other proteins in amounts appropriate for each person.
A Possible Mediterranean Week
Alternate legume dishes, fish, baked vegetables, complete salads, creams, and stews. Take advantage of sautés, broths, and already cooked vegetables to reduce daily effort.
What the Name Doesn't Guarantee
That a product uses images or words “Mediterranean” does not mean it has a good nutritional profile. Check the ingredient list and nutritional information.
