The Mediterranean diet is based on traditional diets countries in the Mediterranean region particularly Greece and Southern Italy. It is characterized by relatively high levels of fat but most of this is from monounsaturated fats that do not raise cholesterol way saturated fat does. The following steps show how to follow the Mediterranean diet pyramid
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Use pyramid to determine the proportion of each type of food to eat. The bottom of the pyramid contains foods that should be eaten often and top-containing foods should be eaten least often. Note that this diet also calls for 6 glasses of water per day and no more than 1 to 2 glasses of wine per day.
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Note that the bottom of the pyramid is supported by daily exercise. This can consist of any physical activity of intensity sufficient to promote fitness and a healthy weight.
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Look at the foods that should be eaten daily. Most of the Mediterranean diet should consist of whole grains and potatoes. Other foods to be eaten daily include fruits nuts and vegetables. Most of the fat calories should come from olive oil with most of the remainder comes from dairy products.
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Eat fish poultry eggs and sweets on a weekly basis. Fish and poultry meals should be limited to 5 or 6 servings per week and no more than 4 eggs should be eaten per week.
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Limit red meat to a few times per month. Total intake for an adult male should not exceed u00A3 1 per month.