And though it may disappoint those looking for the perfect excuse to up sticks and move somewhere warmer, the essence of the Mediterranean diet is easy to follow wherever you live. Include in your daily diet. For more information on the different types of olive oil and health benefits click on Glossary. Click on recipes for lots of ideas on using olive oil in your food. Have garlic every day, either raw or cooked and in salads, dips and snacks. The recommended amount is 5 cloves a day; this may sound like a lot but there are so many tasty ways to use it — such as in Greek dips, Spanish tapas, on bread with olive oil instead of butter, in salad dressings, roasted with chicken or meat, in soups and sauces. Eat more vegetables and fruit. A good way to eat more vegetables is to use them in all vegetable dishes such as Aubergine Parmigiani or Layered Vegetable Bake. For more ideas click on Vegetarian Recipes.
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Many doctors and dietitians recommend a Mediterranean diet to prevent disease and keep people healthy for longer. The Mediterranean diet emphasizes fruits, vegetables, and whole grains, and it includes less dairy and meat than a typical Western diet. In this article, we explain what the Mediterranean diet is and provide a 7-day meal plan for people to follow. Essentially, following a Mediterranean diet means eating in the way that the people in the Mediterranean region traditionally ate. A traditional diet from the Mediterranean region includes a generous portion of fresh produce, whole grains, and legumes, as well as some healthful fats and fish. The American Heart Association note that the average Mediterranean diet contains a high percentage of calories from fat.