Table 1

Sample low saturated fat and low glycemic load Mediterranean diet

Breakfast:


One cup of coffee or tea

One thin slice of whole grain bread or rye biscuit with one slice of cheese and a slice of turkey ham or with margarine (Becel) and little honey

Or

One portion of cereal with low fat 1.5% milk


Lunch-Dinner:


Day 1: One salad of fresh or boiled vegetables, one slice of cheese, one slice of bread.

Day 2: *Grilled fish + salad

Day 3: *Grilled Chicken + salad

Day 4: One portion of green beans, cooked with tomato & olive oil. One slice of cheese and bread

Day 5: *Grilled fillet + salad

Day 6: One portion of lentils, one slice of cheese, one slice of bread

Day 7: *Grilled fish + salad


Notes :


• Salads should be dressed with fresh extra virgin olive oil, up to 3 dessert spoons per day

• * means that you can eat a lot – but do not overfill

• Add a little olive oil to the grilled meat, fish and chicken

• You should have one fruit with breakfast, one after dinner and one or two fruits between meals, you may have also one yogurt between meals.

• Bread is whole grain or rye.

• You may have if you like one glass of wine every day

• Program is changed weekly

• If increased weight loss is required mainly salads are selected for the dinner meal


Arkadianos et al. Nutrition Journal 2007 6:29   doi:10.1186/1475-2891-6-29

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