Vegetables: 2 or more cups daily (1 cup raw or ½ cup cooked) – Includes raw vegetables. Instead, avoid boiling, steaming, roasting, baking, etc.Focus on fresh or frozen
Health
Emily Schmidt: Mediterranean Diet: What does that mean? | Health, medicine, fitness
fruits: 2-3 servings a day (1 fresh fruit or 1 cup) – avoid juice and focus on fresh or frozen
seafood: At least 3 servings per week, including salmon, walleye, tuna, trout, shrimp, crabs, lobster (3-5 ounces of fish or 6-7 ounces of crustacean = 1 serving)
Lean white meat: Skinless chicken and turkey, 3 oz = 1 serving (playing card deck size)
Legumes and beans: 3 servings or more per week (1 serving = ½ cup) such as lentils, black beans, green beans, peas, etc.
Cereals: Select 100% whole grains. An excellent source of vitamins, minerals and antioxidants – many Mediterranean regions soak bread in olive oil.
Nuts and seeds: At least 1 serving (1/4 cup) per week – Serving size is important because it is high in calories / fat. Bring a handful of raw unsalted nuts and seeds for a light meal or sprinkle on salads and oatmeal.
Healthy fat: Olive oil, fatty fish and seafood, nuts and seeds (including nuts and seed butter or oil), and avocado
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