[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-402756-105":59,"doc-detail-402756-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","mediterranean-diet-a-guide-to-healthy-eating-handout","Mediterranean Diet - A Guide to Healthy Eating - handout","","Mediterranean Diet: A Guide to Healthy Eating presents an eating pattern followed by countries around the Mediterranean Sea. It highlights core food groups—vegetables and fruit, whole grains, legumes, nuts, seeds and olives, moderate fish and poultry, limited red meat, and olive oil as the main fat—plus moderate wine with meals. The guide also emphasizes health-focused lifestyle habits: staying active, resting adequately, and sharing meals. It summarizes potential benefits such as improved cholesterol, blood pressure, and blood glucose control, and provides daily, practical guidance for meal planning and healthier choices.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/mediterranean-diet-a-guide-to-healthy-eating-handout/402756/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/mediterranean-diet-a-guide-to-healthy-eating-handout/402756.png","ImageObject",300,407,{"name":92,"@type":93},"Ivy","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-30","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What foods are emphasized in the Mediterranean diet?","Question",{"text":113,"@type":114},"The guide emphasizes vegetables and fruit, whole grains, legumes, nuts and seeds with olives, moderate fish and poultry, small amounts of red meat, and olive oil as the main fat.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What health benefits does the guide associate with this diet?",{"text":118,"@type":114},"It states that following a Mediterranean diet can help reduce risk of heart disease and lower blood cholesterol levels and blood pressure, and improve blood glucose control for individuals with type 2 diabetes.",{"name":120,"@type":111,"acceptedAnswer":121},"How does the guide suggest making the diet part of everyday eating?",{"text":122,"@type":114},"It provides daily actions such as choosing plant-based foods most often, eating vegetables at lunch and dinner, limiting potatoes, drinking 1.5–2.0 L of fluids, using olive oil for cooking, flavoring with herbs and spices instead of salt, and including low-fat dairy and fish regularly.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},402756,1790624845,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":29,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145,"preview_page_count":4},549758252649,"https://ap-avatar.wpscdn.com/avatar/8000253669c5317157?_k=1778319167496531819","The Mediterranean Diet: A Guide to Healthy Eating  \nThe Mediterranean diet is a way of eating that is followed by countries around the Mediterranean Sea, such as Italy, Spain, Greece, France and Morocco. While the Mediterranean diet can be different from place to place, these foods are often included:  \n􀁬 vegetables and fruit  \n􀁬 whole grains  \n􀁬 legumes (dried beans, peas and lentils)  \n􀁬 nuts and seeds and olives  \n􀁬 fish and poultry eaten in moderate amounts  \n􀁬 small amounts of red meat  \n􀁬 olive oil, as the main source of fat  \n􀁬 moderate consumption of wine, mainly with meals.  \nThe Mediterranean diet focuses on a healthy lifestyle or pattern, which includes:  \n􀁬 being active  \n􀁬 getting enough rest  \n􀁬 sharing meals with family and friends.  \nHealth Benefits of the Mediterranean Diet  \nFollowing a Mediterranean diet has many health benefits and may help to:  \n􀁬 reduce your risk of developing heart disease  \n􀁬 lower blood cholesterol levels  \n􀁬 lower blood pressure  \n􀁬 improve blood glucose (sugar) control for individuals with type  \n2 diabetes.  \n© 2017 Dietitians of Canada . All rights reserved. May be reproduced in its entirety provided source is acknowledged.  \nThis information is not meant to replace advice from your medical doctor or individual counseling with a registered dietitian. It is intended for educational and informational purposes only.  \nUpdated: 2017-10-04 | PAGE 1 of 6  \nEarly research shows the Mediterranean diet may prevent or improve some of the symptoms of rheumatoid arthritis, Alzheimer’s, dementia, and glaucoma. It may also help maintain brain health.  \nUse the tips below as a guide to make the Mediterranean diet a healthy part of your everyday eating.  \nChoose plant-based foods most often.  \nEat a variety of raw and cooked plant-based foods. They are rich in fibre, vitamins, minerals, antioxidants and phytochemicals.  \n􀁬 Include whole grains and fruit at each meal.  \n» Choose whole grains such as brown rice, barley, oats and quinoa.  \n» Include whole grain couscous, wheat and rye bread and products made with whole grain flour.  \n» Eat a variety of fruits such as berries, apples, pears, melon, plums, peaches and bananas.  \n􀁬 Eat vegetables at lunch and dinner every day.  \n» Choose a variety of colours and types of vegetables such as tomatoes, spinach, peppers, zucchini and eggplant.  \n» Eat three or less servings per week of potatoes. Avoid potatoes that are fried.  \n» Cook vegetables in a variety of ways. Roast, sauté, steam and add them to soups.  \n» Eat at least one serving of raw vegetables each day, such as green leafy salads or cut-up vegetables like carrot sticks and cucumber slices.  \n􀁬 Eat olives, unsalted nuts and seeds every day.  \n» Sprinkle a handful of unsalted almonds, walnuts or sunflower seeds onto salads.  \n» Add diced olives to salads, stews or sandwiches.  \n© 2017 Dietitians of Canada . All rights reserved. May be reproduced in its entirety provided source is acknowledged.  \nThis information is not meant to replace advice from your medical doctor or individual counseling with a registered dietitian. It is intended for educational and informational purposes only.  \nUpdated: 2017-10-04 | PAGE 2 of 6  \n» Snack on unsalted nuts.  \n􀁬 Eat legumes (dried beans, peas and lentils) at least twice a week.  \n» Prepare broth-based soups and salads with brown or green lentils, chickpeas, black or kidney beans.  \n» Dip vegetables or bread into hummus, white or black bean dip.  \nDrink plenty of fluids.  \n􀁬 Aim for 1.5 to 2.0 L (6 to 8 cups) of fluid every day. Ways to do this include:  \n» Drink regular tea, herbal tea or coffee without sugar.  \n» Have broth (low fat and low sodium) .  \n» Put a jug of tap water on the table during each meal asa reminder to drink.  \n» Keep a glass of water at your desk or have a water bottle close by.  \nUse olive oil to cook and add flavour to foods.  \n􀁬 Aim for at least 15 mL (1 Tbsp) of olive oil each day.  \n» Extra virgin olive oil has more antioxidants than","cbCaiqG4if3OvNYc","https://ap.wps.com/l/cbCaiqG4if3OvNYc","pdf",1266380,"English","# The Mediterranean Diet\n## Health Benefits\n# Build Your Daily Plate (Practical Tips)\n## Choose Plant-Based Foods Most Often\n## Eat Vegetables Daily\n## Include Olives, Nuts and Seeds\n## Eat Legumes at Least Twice a Week\n## Drink Plenty of Fluids\n## Use Olive Oil to Cook\n## Flavor with Spices, Herbs, Garlic and Onions\n## Include Low-Fat Milk and Alternatives\n## Eat Fish and Seafood Weekly\n## Limit Eggs and Red/Processed Meat","[{\"question\":\"What foods are emphasized in the Mediterranean diet?\",\"answer\":\"The guide emphasizes vegetables and fruit, whole grains, legumes, nuts and seeds with olives, moderate fish and poultry, small amounts of red meat, and olive oil as the main fat.\"},{\"question\":\"What health benefits does the guide associate with this diet?\",\"answer\":\"It states that following a Mediterranean diet can help reduce risk of heart disease and lower blood cholesterol levels and blood pressure, and improve blood glucose control for individuals with type 2 diabetes.\"},{\"question\":\"How does the guide suggest making the diet part of everyday eating?\",\"answer\":\"It provides daily actions such as choosing plant-based foods most often, eating vegetables at lunch and dinner, limiting potatoes, drinking 1.5–2.0 L of fluids, using olive oil for cooking, flavoring with herbs and spices instead of salt, and including low-fat dairy and fish regularly.\"}]","Mediterranean Diet - A Guide to Healthy Eating - handout | PDF",1790533273,15]