Mediterranean Diet Score

1. Is olive oil the main oil you use at home?

2. Do you use 4 or more tablespoons of olive oil each day? 

3. Do you eat 2 or more servings of vegetables each day?
1 serving =  ½ cup of cooked veg or 1 cup of salad

4. Do you eat 3 or more servings of fruit each day?
1 serving = 1 medium apple, banana, orange or pear, 2 small apricots, kiwi fruits or plums, 1 cup diced or canned fruit 125 ml of natural fruit juices.

 5. Do you eat less than 1 serving (100-150g) of red meat/ hamburgers/ other meat products each day?

This includes beef, lamb, mince, sausages and ham    

1 serving: 100-150g

6. Do you eat less than 1 serving (12g / 1 tablespoon) of butter, margarine or cream each day?

7. Do you drink less than 1 serving (330ml) of sweet or sugar sweetened carbonated beverages each day?

8. Do you drink 10 glasses (125ml) of wine or less each week?

9. Do you eat 3 or more servings of legumes each week?
1 serving= 150g or 1 cup

10. Do you eat 3 or more servings of fish or seafood each week?
1 serving= 100-150g fish or 200g shellfish

11. Do you eat less than 3 servings of commercial sweets/pastries each week?

12. Do you eat 3 or more servings (of 30g) of nuts each week?

13.  Do you eat white meat (e.g. chicken, turkey) or red meat (e.g. beef, veal, lamb) or lentils, legumes, tofu, more often than processed meat (e.g. hamburger, sausage or salami)?

14. Do you eat pasta, vegetable or rice dishes flavoured with garlic, tomato, leek or onion more than twice a week?