Health & wellness
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    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:

    Olive oil: ≥ 4 tablespoons/day

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    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

    Legumes: ≥ 3 servings/week

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    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

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    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