The Mediterranean diet emphasises consuming plant-based foods
whole grains, nuts, and seeds. It also encourages eating foods high in healthy fats, such as olive oil, and sources of omega-3 fatty acids, like fish. Additionally, it recommends moderate consumption of poultry and advises limiting red meat, sugar, and processed foods.
This diet is generally high in antioxidant and anti-inflammatory compounds, helping to protect brain cells from oxidative stress and inflammation and reducing the incidence of plaques and protein tangles in the brain, which may help protect brain cells and improve cognitive function.
Serving goal and serving size
- Fruits
Serving goal: 3 servings per day
Serving size: ½ cup
Examples: Apples, oranges or strawberries - Vegetables
Serving goal: At least 3 servings per day
Serving size: ½ cup cooked สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน vegetables, 1 cup raw vegetable
Examples: Broccoli, carrots, cucumber or potatoes - Wholegrains
Serving goal: 3 to 6 servings per day
Serving size: ½ cup cooked grains or pasta, 1 slice bread
Examples: Oats, brown rice, wholegrain bread, cereal, or wholegrain pasta - Fish
Serving goal: 3 servings a week
Serving size: 3 to 4 ounces
Examples: Fish high in omega-3 such as salmon, tuna or sardines - Legumes (Beans and Lentils)
Serving goal: 3 servings per week
Serving size: ½ cup
Examples: Lentils, kidney beans, peas or chickpeas - Nuts
Serving goal: At least 3 servings per week
Serving size: ¼ cup nuts, or 2 tablespoons nut butter
Examples: Walnuts, almonds or hazelnuts - Poultry
Serving goal: No more than once per day
Serving size: 3 ounces
Examples: Lean chicken or turkey - Extra virgin olive oil
Serving goal: 1 to 4 servings per day
Serving size: 1 tablespoon