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This diet is rich in tasty food, prepared in a simple way and easily adapted to personal tastes, based on a few simple rules:

  • eating a large quantity and variety of vegetables
  • reducing the intake of saturated fats
  • having a preference for extra-virgin olive oil
  • regularly eating food containing carbohydrates, preferably whole foods
  • eating a moderate amount of protein, preferably fish, legumes and white meat and limiting dairy products
    (which must not be excluded however)
  • limiting the amount of sugar, salt and alcohol


It’s possible to plan your own MD:

  • Fruit and vegetables: 5 times a day
    Fruit and vegetables provide fibre, vitamins, minerals, microelements and antioxidants. Don’t forget to put olive oil on the vegetables! It enables antioxidant absorption!

  • Cereals: at each meal
    Gluten-free bread and pasta, potatoes, rice … contain many carbohydrates, which are the body’s preferred fuel. Eat at least one of these foods at each meal of the day.

  • Meat, fish, eggs and legumes: moderate amounts every day.
    • Meat, preferably white, 4-5 times a week
    • Preserved meat (lean slices): once or twice a week
    • Fish: at least 2-3 times a week
    • Legumes (beans, peas, lentils and chickpeas) together with cereals (one dish): 2-3 times a week
    • Eggs: once a week
    • These foods provide protein of high biological value, iron, B-group vitamins but also saturated animal fats (fatty cuts of meat, eggs, cured meats), apart from the fish and legumes.

  • Milk and its derivatives: every day
    Milk or yoghurt every day, but no more than 2-3 portions of cheese per week is recommended.
    These foods provide protein of high biological value, calcium, phosphorus, vitamin D.
    However, they also provide saturated animal fat (highly concentrated in cheese).

  • Oil as a dressing: every day, in moderation.
    Vegetable oils used as dressings (preferably extra-virgin olive oil) contain essential fatty acids, antioxidant substances and liposoluble vitamins. Animal fats such as butter, and those that look similar (palm oil, coconut oil) should be eaten with caution.