The Mediterranean diet allows foods based on the following criteria:

• Foods to be eaten every day
• Foods to be eaten 3-4 times a week
• Foods to be eaten 1-2 times a week

Foods to be eaten every day

• All fruits
• All vegetables
• Cereals – amaranth, buckwheat, cous cous, millet, oats, polenta, quinoa, rye, wholewheat
• Dairy – cheese (especially sheep and goats), milk, thick natural Greek yoghurt
• Grains – barley, brown rice
• Legumes – chickpeas, beans (especially Borlotti, lima, navy, red kidney, white), lentils (all types), black eyed peas (but all peas in general), soybeans
• Nuts – almonds, cashews, hazelnuts, peanuts, pecans, pistachios, walnuts
• Olive oil and olives
• Seeds – pumpkin, sesame, sunflower
• Tofu (including tempeh)
• Wholegrain breads and pasta

Foods to be eaten 3-4 times a week

• Fish – fatty fish (mackerel, salmon, sardines, trout)
• Eggs- organic and free range
• Poultry – chicken, duck, turkey

Foods to be eaten 1-2 times a week

• Red meat
• Sweets

“Red wine is allowed on the Mediterranean diet most days, but make sure it has no preservatives to ensure it is really healthy”