Health & wellness

Mediterranean vs. low-fat diet

Participants in the study were directed to eat a Mediterranean diet or one that was more traditionally low-fat.

MEDITERRANEAN DIET

Reccomended:

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Olive oil: ≥ 4 tablespoons/day

Tree nuts and peanuts: ≥ 3 servings/week

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Fresh fruits: ≥ 3 servings/day

Vegetables: ≥ 2 servings/day

Fish (especially fatty fish), seafood: ≥ 3 servings/week

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Legumes: ≥ 3 servings/week

White meat: Instead of red meat

Wine with meals: ≥ 7 glasses/week

Discouraged:

Soda: < 1 drink/day

Commercial bakery goods, sweets, pastries: < 3 servings/week

Spread fats: < 1 serving/day

Red and processed meats: < 1 serving/day

LOW-FAT DIET (Control)

Reccomended:

Low-fat dairy products ≥ 3 servings/day

Bread, potatoes, pasta, rice ≥ 3 servings/day

Fresh fruits ≥ 3 servings/day

Vegetables ≥ 2 servings/week

Lean fish and seafood ≥ 3 servings/week

Discouraged:

Vegetable oils (including olive oil): ≤ 2 tablespoons/day

Commercial bakery goods, sweets, pastries: ≤ 1 serving/week

Nuts and fried snacks: ≤ 1 serving/week

Red and processed fatty meats: ≤ 1 serving/week

Visible fat in meats and soups: ≤ Always remove

Fatty fish, seafood canned in oil: ≤ 1 serving/week

Spreadfats: ≤ 1 serving/week

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