2.60 Mediterranean Diet (MD)
In this HeartStrong.com video/article, we are going to talk about the Mediterranean diet and how it impacts our overall heart health. The Mediterranean...
2.61 MD - Whole Grains and Starchy Vegetables
The Mediterranean Diet has a large portion of its calories from whole grains and starchy vegetables, about 4-6 servings per day. Examples include:
2.62 MD - Vegetables
The Mediterranean Diet allows 4-8 servings of non-starchy vegetables per day. Remember that non-starchy vegetables include any vegetable except for...
2.63 MD - Fruits
The Mediterranean Diet calls for 2-4 servings of fruit per day. One serving is a medium sized fruit about the size of a baseball or ¼ cup of dried fruit.
2.64 MD - Legumes, Nuts and Seeds
The Mediterranean Diet includes 1-3 servings per day of legumes and nuts which can include:
2.65 MD - Fish or Shellfish
The Mediterranean Diet allows only 2-3 servings of fish or shellfish per week. Many people think that the Mediterranean Diet has a lot of fish in it...
2.66 MD - Poultry
The Mediterranean Diet has 1-3 servings of poultry per week and also in 3 oz serving sizes just like fish. Similarly, avoid fried poultry and be sure...
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...
2.68 MD - Alcohol
The Mediterranean Diet includes red wine daily, one drink for women daily and two for men. Each serving is 4 ounces of wine. Other types of alcohol can...
2.69 MD - Miscellaneous Rules and Summary
Notice that red meat is NOT included anywhere in this diet. The Mediterranean Diet can include 2-3 servings of red meat PER MONTH as a substitute for...