Table 1 Recommended number of servings of key foods on the Mediterranean diet, by energy level
Food | Serving size | Energy level 1 (7300 kJ) | Energy level 2 (8600 kJ) | Energy level 3 (9600 kJ) |
|---|---|---|---|---|
Olive oil | 18 ml (1 Tb) | 2/day | 2-3/day | 2-3/day |
Fruit | 150 g fresh 40 g dried | 2/day | 2-3/day | 3/day |
Vegetables | 75 g raw or cooked | 6/day | 6/day | 6/day |
Potatoes | 75 g (1 small) | ≤1/day | ≤1/day | ≤1/day |
Breads and cereals | 35 g bread (1 slice) 75 g pasta (1/2 cup) | 4/day | 5/day | 5-6/day |
Yoghurt | 150-200 g | 1/day | 1/day | 1/day |
Cheese | 40 g | 1/day | 1/day | 1/day |
Red wine | 100 ml | ≤2/day | ≤2/day | ≤2/day |
Fish | 100-120 g cooked | 3/week | 3/week | 3/week |
Legumes | 75 g | 3/week | 3/week | 3/week |
Nuts | 35 g | 4/week | 5/week | 6/week |
Poultry | 80-100 g cooked | 3/week | 3/week | 3/week |
Red meat | 80-100 g cooked | ≤1/week | ≤1/week | ≤1/week |