Use olive oil for cooking and seasoning food
√ Eat 2 or more servings per day of vegetables (Example 1 as the raw minimum. Salad)
√ Take 3 or more pieces of fruit a day (including juices)
√ Eat legumes at least 3 times a week
√ Eat fish or seafood at least 3 times week (at least one of oily fish)
√ Take nuts and / or seeds at least 3 times / week
√ Eat more often white meat (skinless poultry and / or rabbits) than red meat, sausages or other processed meats (burgers, sausages, meatballs)
√ Garnish pasta dishes, rice and sauteed vegetables with (a sauce made from) tomato, garlic and onion or leeks at least 2 times / week
√ Limit to consumption of the following foods and beverages to 1 time per week (or less): . Cream, butter or margarine . Sweetened beverages (soft drinks),pastry, industrially produced bakery products, crisps