Mediterranean Diet Infographics Contents and Navigation Links
List of Services
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Diseases prevented by a Mediterranean dietList Item 1
Diseases that are less likely among people on a Mediterranean diet including age-linked, bone & joint, brain, heart & circulatory, colorectal, metabolic & skin diseases & cancers & infections
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Foods to eat on a Mediterranean dietList Item 2
Foods to eat daily (veg, fruit, wholegrains, EVOO, dairy, herbs, spices, nuts, seeds); foods to eat twice a week (legumes, oily fish, potato, egg, white meat); foods to eat in moderation (red wine, red meat, sweets, processed meat)
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Key nutrients in a Mediterranean dietList Item 3
Key nutrients in a Mediterranean diet include fiber, omega-3 and 6, monounsaturated fat, flavonoids, iron, calcium, iodine, magnesium, zinc, potassium, selenium, all vitamins
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Extra-virgin olive oil & olive oilList Item 4
Nutrients in extra-virgin olive oil and olive oil
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Fish & seafood to include in a Mediterranean diet
Nutrients in and examples of oily fish, white fish, shellfish and other seafood to include in a Mediterranean diet
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Vegetable options for a Mediterranean diet
Nutrients in and examples of leafy greens, cruciferous veg, alliums, nightshades, root veg, leguminous veg, gourds, starchy veg, stem veg, sea veg, fungi
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Fruit options for a Mediterranean diet
Nutrients in and examples of citrus fruits, berries, stone fruits, drupes with momounsaturated fat, melons, pome fruits, tropical and other exotic fruits
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Wholegrain options for a Mediterranean diet
Nutrients and examples of cereal (true) grains, pseudocereals, ancient grains and processed wholegrain products in a Mediterranean diet
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Nut and seed options for a Mediterranean diet
Nutrients in and examples of high monounsaturated fat, high polyunsaturated fat, high polyunsaturated omega-3 fat (ALA) and high non-fiber carb nuts and seeds
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Legume options for a Mediterranean diet
Nutrients in and examples of legumes — beans, lentils, peas and groundnuts — for a Mediterranean diet
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Herb and spice options for a Mediterranean diet
Nutrients in and examples of herbs and spices to include in a Mediterranean diet
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Low-fat dairy options for a Mediterranean diet
Nutrients in and examples of low-fat-dairy products for a Mediterranean diet