The Mediterranean Way

Much has been written and discussed about this uber-healthy diet and food lifestyle. I came across this set of simple RULES to print and stick on the fridge – so as you don’t forget, or wonder … or lapse. Even if you do, this daily reminder should put back on track very soon.shutterstock_94559782



  • 2 portions or 2 tbsp olive oil
  • 1 portion or 25g walnuts, almonds or hazelnuts
  • 7+ portions or 80g to 100g of fruit and vegetables
  • 1 to 3 portions or 150ml dairy products
  • 3 to 6 small portions or 25g wholegrain bread, rice, pasta or other grains
  • 1 small glass wine (optional)

I love the last one, but the article goes on to emphasise that it is optional, so exercise some judgement.


  • 2 to 3 portions or 100 to 150g fish or any other seafood
  • 3 + portions or 150g cooked weight of pulses
  • 1 to 2 portions or 100 to 150g poultry




  • Up to 4 portions or 85g to 125g red meat




In addition, minimise sugar, salt and processed food, fill up on fresh vegetables and salads, use olive oil and butter ( yes, butter !) instead of vegetable oil and margarine.

And follow the RULES as a guideline .

Photographs have been borrowed from,, and


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