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Foods to eat on a Mediterranean diet

Foods to eat eveRy dAY

Broccoli. Low-fat, low-sugar, low-sodium, high-fiber source of calcium, iron, potassium, folate, vitamins A, C, E and K, phytochemicals including antioxidants
Apples. Very-low-fat, very-low-protein, low-sodium, source of fiber, vitamin C, phytochemicals including antioxidants
Brown rice. Low-fat, low-sugar, low-sodium, source of carb, protein, fiber, minerals, omega-3 fat, and phytochemicals including antioxidants

Wholegrains (including wholegrain bread)

At least 3 servings

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Olive oil. High-fat (mainly heart-healthy mono and polyunsaturated fat including omega-3 fat, but also appreciable saturated fat), no-sugar, minimal-sodium, source of vitamin E and K, phytochemicals including antioxidants
Dairy. A source of calcium, iodine, vitamin B12, protein, carb, sugar (lactose)
Pumpkin seeds. High-fat (mainly heart-healthy mono and polyunsaturated fat, but also appreciable saturated fat) low-sugar, low-sodium, source of protein, fiber, minerals, phytochemicals including antioxidants

Herbs & spices

At least 3 servings

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Almonds. High-fat (mainly heart-healthy mono and polyunsaturated fat, but also appreciable saturated fat), low-sugar, low-sodium, source of protein, fiber, minerals, phytochemicals including antioxidants and phytosterols

Nuts and seeds

1–2 servings

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Foods to eat at least twice a week

Navy beans, white beans, cannellini beans, haricot beans. Low-fat, low-sugar, high-fiber source of protein, iron, folate, phytochemicals

Legumes

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Sardine. A carb-, sugar- and fiber-free source of protein, selenium, vitamin B12 , and heart-healthy omega-3 EPA and DHA polyunsaturated fat

Foods to eat in moderation

Red wine. A fat-free, fiber-free, low-carb source of alcohol, water, phytochemicals including antioxidants