eating recommendations

These general eating guidelines will help jump-start your new diet. In addition to the foods to avoid below, limit food and drink with added sugars (<6 teaspoons or 25 grams daily, and ideally <3 teaspoons or 12 grams.

 

VEGETABLES

FRUITS

HIGH-FIBER, LOW-CARBS

PROTEIN

HEALTHY OILS AND FATS

DAIRY

AMOUNT

5 to 9 servings daily

2 to 4 servings daily

2 to 6 servings daily*

4 to 8 ounces daily*

Daily

1 to 3 servings daily

FOODS TO INCLUDE

Try to incorporate 1 to 2 servings at every meal.

Focus on variety and color.

Focus on variety and color.

Choose high-fiber, low-GI whole grains, starchy vegetables, and peas and beans. See page 26 for specific foods.

*Intake varies on activity level and health focus. See Chapter 10 for specific meal plans.

Incorporate a variety of protein sources, and look for opportunities to substitute plant-based proteins. See page 28 for specific guidelines.

*Intake varies on needs and health focus. See Chapter 10 for specific meal plans.

Incorporate healthy, less-processed oils and fats in most meals, emphasizing omega-3 fatty acids.

See page 30 for specific recommendations.

Milk, unsweetened yogurt, kefir, cheese, unsweetened plant-based milks and yogurts

keep within moderation

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avoid or greatly limit

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MEDITERRANEAN STATS

The data to support the health benefits of the Mediterranean diet are pretty strong and hard to dispute. Here are some of the strongest associations:

• Significant risk reduction for cardiovascular disease (particularly for those at high risk)

• Significant risk reduction for type 2 diabetes

• Improvement in metabolic syndrome components (blood lipids like HDL and LDL, blood glucose, etc.)

• Possible risk reduction for autoimmune diseases and/or easing of symptoms

• Possible improvements in memory and cognition, reduced risk of decline in brain functioning, as well as degenerative brain diseases like Alzheimer’s