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8 Simple Steps of the Mediterranean Diet Mediterranean Food Pyramid Miscellaneous
100
Half (1/2) your plate
You should fill this fraction of your plate with fruits and vegetables
100
False (but used sparingly)
True or false: the Mediterranean diet does not allow any beef or pork
100
Whole grains
It is best to choose this version of grain for a healthy diet
200
twice per week or less
On the Mediterranean diet, it's best to eat red meat this often
200
fruits & vegetables
whole grains
olive oil
legumes
These foods make up the majority of foods eaten each meal
200
A vegetarian meal
It is recommended that you cook this type of meal once a week
300
low-fat and fat-free yogurt/milk + cheeses in moderation
This type of dairy is recommended on the Mediterranean diet
300
"No salt added" or "Low sodium"
If you buy canned vegetables, look for this on the label
300
Fresh fruit
This is the best option for dessert
400
seafood (tuna, salmon, etc.)
It is recommended to eat this food twice a week for brain and heart health
400
False
True or False: coconut oil has healthy properties and is included in the Mediterranean diet
400
1. Be physically active
2. Spend time with family and friends
Besides making healthy food choices, what other 2 lifestyle choices are a part of the Mediterranean diet
500
olive oil, nuts, seeds, fish, canola, avocado
Name 3 sources of healthy fats used in the Mediterranean diet
500
Extra-virgin olive oil
This is the principle oil used in the Mediterranean diet
500
Nonpregnant women: no more than 1 glass per day
Men: no more than 2 glasses per day
This is how many glasses of wine are allowed on the Mediterranean diet






Mediterranean Diet

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