The Mediterranean diet means adding in fresh, whole, delicious and nutritious foods to your day. It also means avoiding unhealthy foods characteristic of the Standard American Diet (SAD). Banish these foods from your day and start living the Mediterranean Way:

• Butter
• Oils other than extra virgin olive oil, flaxseed oil, canola oil, and walnut oil
• Any food containing coconut oil, palm oil, or palm kernel oil
• Cream
• Full-fat cheese in large amounts (occasional use of a small amount of strong cheese like parmesan or romano is okay)
• Full-fat dairy products such as ice cream and whole milk
• Egg yolks
• Red meat and processed meats
• Commercial baked goods (in restaurants, or boxed and bagged convenience foods)
• Commercial fried foods
• Packaged or processed foods with trans fat or the words “hydrogenated” or
• “shortening” in the ingredients list

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