Volantino

THE MEDITERRANEAN DIET Foods that should be consumed daily, several times a day, are placed at the base of the pyramid. For example, fruit and vegetables should be present at every main meal and in snacks, to reach “five servings a day”. Foods at the centre of the pyramid should be eaten less often in smaller quantities and rotated during the week, while those placed towards the apex should be eaten less frequently. This does not mean “eliminating” them completely from our diet, but limiting how often we eat them. WEEKLY DAILY AT EACH MAIN MEAL LET’S EAT WELL VEGETABLES 1 or 3 types at each meal FRUIT at least 1 type at each meal and as a snack PASTA / RICE / BREAD OTHER CEREALS 1 or 2 types at each meal, preferably wholewheat SWEETS less than twice a week WHITE MEAT twice a week SEAFOOD PRODUCTS 2 - 3 times a week EGGS 2 - 4 times a week LEGUMES 2 - 7 times a week POTATOES less than 3 times a week RED MEAT not more than twice a week CURED MEAT less than once a week MILK AND YOGURT 1 or 2 times a day (preferably low fat) OLIVES AND DRIED FRUIT 1 or 2 times a day in small quantities OLIVE OIL around 3 spoons as main seasoning at lunch and dinner, attention to quantity HERBS / SPICES / GARLIC ONION (less added salt and more tastiness) WATER in abundance CHEESE 3 times a week (preferably low fat)