ARTICLE 7

The Mediterranean dietary pattern is widely recognized as a practical approach to healthy eating.

Rather than being a rigid diet, it is a pattern that emphasizes a variety of minimally processed foods.

Key Foods

A Mediterranean-style eating pattern commonly includes:

• • vegetables;

• • fruits;

• • legumes;

• • whole grains;

• • nuts and seeds;

• • olive oil;

• • fish and seafood;

• • moderate amounts of dairy;

• • smaller amounts of processed and red meats.

Make Vegetables the Foundation

Vegetables can be included in salads, soups, roasted dishes, grain bowls, omelets, and many other meals.

Aim for variety rather than eating the same vegetables every day.

Choose Healthy Fats

Olive oil, nuts, seeds, avocado, and fish provide sources of unsaturated fats.

WHO recommends shifting fat intake away from saturated and trans fats toward unsaturated fats. (Всемирная организация здравоохранения)

Include Legumes

Beans, lentils, peas, and chickpeas can provide fiber, plant protein, and other nutrients.

They are also versatile and relatively easy to include in soups, salads and main dishes.

Think Pattern, Not Perfection

You do not need to eat a «Mediterranean meal» every day.

The important idea is the overall pattern:

more plants + whole foods + variety + healthy fats + moderation.