2.67 MD – Fat

The Mediterranean Diet gets its fat mostly from olive oil which is a somewhat good source of unsaturated fat. The amount is somewhat high, about 4-6 servings per day. Note that 1 serving of oil is only 1 teaspoon and has a significant number of calories.

Other oils can be substituted, but they must be high in unsaturated fats and low in saturated fats. Simply remember that fats from plant sources (such as plant oils or avocados) are healthier and those from animal sources unhealthy.

Having said that…remember that many nutrition experts actually recommend against eating significant amounts of oil. This is partially related to their very high calorie density which can contribute to weight gain and partially since they still contain a significant amount of saturated fats. A whole food plant based diet eliminates all oil. We previously discussed oil here.

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