Essential Elements of the Mediterranean Diet
Abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains (including pasta and rice), beans, nuts and seeds.
Emphasis on variety of minimally processed and seasonally fresh and locally grown foods.
Olive oil as principal fat, replacing other fats and oils (including butter, margarine and other vegetable oils).
Total fat ranging from less than 25% to over 35% of calories, with not more than 7 to 8% of calories coming from saturated fats.
Daily consumption of low to moderate amounts of cheese and yogurt (Low-fat and nonfat versions may be preferable).
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