Specialized Dietary Framework
Mediterranean Diet
Heart-healthy Mediterranean eating pattern
4 Nutrient Thresholds
Traffic light active
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Add foods from our nutritional database to evaluate their traffic light compliance for this framework.
Apple, Medium
Fruits1 medium apple (182g)
95 cal25 g carbs0.5 g protein
Banana, Medium
Fruits1 medium banana (118g)
105 cal27 g carbs1.3 g protein
White Bread
Grains1 slice (28g)
79 cal14.6 g carbs2.3 g protein
Brown Rice, Cooked
Grains1/2 cup (98g)
108 cal22 g carbs2.5 g protein
Chicken Breast, Grilled
Proteins3 oz (85g)
128 cal0 g carbs26 g protein
Salmon, Atlantic
Proteins3 oz (85g)
175 cal0 g carbs25 g protein
Broccoli, Steamed
Vegetables1/2 cup (78g)
22 cal4.3 g carbs2.3 g protein
Spinach, Raw
Vegetables1 cup (30g)
7 cal1.1 g carbs0.9 g protein
Milk, 2% Fat
Dairy1 cup (244g)
122 cal11.4 g carbs8.1 g protein
Greek Yogurt, Plain
Dairy6 oz (170g)
100 cal6 g carbs17 g protein
Avocado
Fats1/2 medium (68g)
114 cal6 g carbs1.5 g protein
Olive Oil
Fats1 tbsp (14g)
119 cal0 g carbs0 g protein
Almonds, Raw
Nuts & Seeds1 oz (23 nuts) (28g)
164 cal6.1 g carbs6 g protein
Quinoa, Cooked
Grains1/2 cup (92g)
111 cal19.7 g carbs4.1 g protein
Sweet Potato, Baked
Vegetables1 medium (128g)
112 cal26 g carbs2 g protein
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Mediterranean Diet - Protocol Guide
Overview
The Mediterranean diet is an evidence-based dietary framework focused on healthy longevity, cardiovascular wellness, and cellular vitality.
Key Principles
- Extra Virgin Olive Oil (EVOO) as the primary daily dietary fat source
- Daily abundance of diverse vegetables, fresh fruits, whole grains, and legumes
- Seafood and wild fatty fish rich in Omega-3 (EPA/DHA) at least 2-3 times per week
- Moderate poultry, whole eggs, and fermented sheep/goat dairy
- Minimal red meat and zero ultra-processed foods (NOVA 4)
Food Guidelines
Recommended
- Cold-pressed Extra Virgin Olive Oil
- Wild sardines, mackerel, salmon, and sea bass
- Tomatoes, garlic, spinach, and artichokes
- Lentils and chickpeas
- Walnuts and almonds
- Ancient whole grains
Limit
- Pastured poultry and whole eggs (3-4/week)
- Feta and pecorino cheeses
- Dry red wine (1 glass with meals for non-abstainers)
Avoid
- Ultra-processed industrial products (NOVA 4)
- Refined seed oils (soybean, corn, sunflower)
- Processed meats and cured cold cuts
- Refined table sugars and syrups
Practical Tips
- Drizzle high-phenolic EVOO raw over warm dishes at the table to preserve delicate polyphenols and oleocanthal
- Emphasize mindful, communal dining in a relaxed atmosphere (a core pillar of the Mediterranean lifestyle)
Notice: This information is for educational purposes only and does not replace medical advice. Always consult your physician or registered dietitian before making dietary changes.
Educational & Dietary Disclaimer
Nutritional calculations, nutrient thresholds, and traffic-light safety indicators shown for this framework are mathematical approximations for educational and dietary self-monitoring purposes. They do not constitute medical diagnosis or prescription dosing. Always consult with a qualified healthcare professional before making dietary or therapy changes.