|Cuisine||Greek (Cretan)||Middle Eastern||Indian||Chinese||Western|
|Meal||Fasolatha||Mujadara||Dhal||Mapo Tofu||Homemade Baked beans|
|Key ingredients||Legumes, onions, garlic, tomato, herbs, olive oil||Lentils, rice, onions, spices, olive oil||Lentils onion, garlic, tomatoes, ghee||Tofu, garlic, scallions, peppers, ginger, soy sauce +/− pork, peanut +/− sesame oils||Legumes, onion, garlic, tomato, vegetable oil|
|Fat Modifications||–||–||Replace part or all added fat with olive oil|
Create your own fertility recipes by mixing and matching 12 main Mediterranean diet components
|Use extra virgin olive oil as the main added fat.||Minimum 3–4 tablespoons (60–80 mL) per day|
|Eat vegetables with every meal.||Include 100 g leafy greens, and 200 g all other vegetables daily (cauliflower, zucchini, eggplant, capsicum etc..).
Use onion and garlic daily;
include 100 g tomatoes daily; fresh or tomato-based sauce.
|Include at least two legume meals per week.||Canned or dry legumes are acceptable; this may include tofu (1 serve = 250 g).
This should replace meat on days when meat is not consumed.
|Legumes are high in fiber, protein, B vitamins, iron, zinc, calcium, magnesium, selenium, phosphorus, copper and potassium. They provide a nutritious, nourishing meat alternative.|
|Eat at least three servings of fish or shellfish per week.||Fish (1 serve = 100–150 g);
Shellfish (1 serve = 200 g).
Include oily fish at least 1–2 times per week.
|Eat red meat less often and choose smaller portions. Choose white meat.||150–200 g weekly of beef, lamb, or pork.
200–250 g per week of poultry.
Choose lean varieties, wild, free-range and grass-fed varieties are encouraged.
|Eat fresh fruit daily.||300g or 2 serves.||The fruit provides fiber, potassium, vitamins A and C, B vitamins, folate, flavonoids and terpenes providing protection against oxidative processes.|
|Eat a serve of nuts every day and dried fruit as a snack or dessert.||Nuts-1 serve = ~30 g or 1/4 cup or a small handful daily.
Dried fruit—2 tablespoons or 30 g.
|Nuts are a good source of monounsaturated fats, fibre, vitamin C and E, selenium, magnesium, providing an abundance of antioxidants including flavonoids, Resveratrol, polyphenols and tocopherols.|
|Eat dairy every day.||2 serves per day, including milk-1 serve = 250 ml or 1 cup.
Yoghurt preferably Greek style yoghurt 1 serve = 150 g or ¾ cup.
|Dairy is a good source of calcium, vitamin D, phosphorus, magnesium, zinc, potassium, vitamins A and B12, and lactic acid bacteria confer probiotic effects.
Choose mostly fermented dairy, which is higher in potent beneficial bioactive compounds from milk, such as lactic acid bacteria.
Women who ate dairy had higher AMH levels.
|Eat cheese in moderation, about 3 times per week and preferably feta.||1 serve = 30 g or the size of a matchbox.|
|Include wholegrain breads and cereals with meals, such as wholegrain bread, rice, pasta and potatoes.||1 serve = 1 slice of bread or; ½ cup or; 50–60 g cooked pasta/rice or; 1 small 100 g potatoes.|
|Have sweets or sweet drinks in moderate amounts and on special occasions only.||Preferably homemade.||Homemade varieties have key ingredients that are encouraged in the MD, such as nuts, EVOO and milk and are less refined and lower in SFA.|
|Consume up to 3 eggs per week.||Free-range or omega-3 varieties.||Eggs are a good source of protein, choline, selenium, vitamin B12, riboflavin, phosphorus and fat-soluble vitamins A, D and E. They are a bioavailable source of carotenoids; lutein and zeaxanthin. Free-range and omega-3 enriched varieties have higher amounts of omega-3 fatty acids|