Mediterranean plate: 5+ portions of vegetables and fruit a day
What it is
Half the plate vegetables, whole grains, legumes 3×/week, olive oil, fish 2×/week, nuts; minimal ultra-processed food and sweet drinks.
Always on
- Free sugars under 10% of calories (ideally 5%): one sweet drink a day already breaks it.
- Salt under 5 g/day — most is in bread, cheese and processed food.
Sources
- Dietary guidelines (Mediterranean pattern) — Israel Ministry of Health
- Free sugars and sodium intake guidelines — World Health Organization
Compiled with AI assistance from the public sources listed above. Not yet reviewed by a clinician — check anything important against the source, with Tipat Halav or with your doctor.