|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|