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Mediterranean Diet Score Calculator

Calculate Mediterranean diet score from olive oil, vegetables, fruits, legumes, fish, red meat, and wine servings.

Mediterranean Diet Score Calculator

Calculate Mediterranean diet score from olive oil, vegetables, fruits, legumes, fish, red meat, and wine servings.

Input your Mediterranean diet data

Formula

Mediterranean diet score = sum of points from olive oil (0-2), vegetables (0-2), fruits (0-2), legumes (0-2), fish (0-2), red meat (0-2, inverted), and wine (0-2). Maximum score is 14 points. Higher scores indicate better adherence.

Scoring criteria: Olive oil: 3+ servings (2 points), 2 servings (1 point). Vegetables: 5+ servings (2 points), 3+ servings (1 point). Fruits: 3+ servings (2 points), 2+ servings (1 point). Legumes: 3+ servings (2 points), 2+ servings (1 point). Fish: 3+ servings (2 points), 2+ servings (1 point). Red meat: ≤1 serving (2 points), ≤2 servings (1 point). Wine: 1-2 servings (2 points), 0 or 0.5-1 serving (1 point).

The Mediterranean diet emphasizes whole foods, healthy fats from olive oil, plant-based foods, and fish, with limited red meat. Higher adherence is associated with reduced risk of heart disease, stroke, and improved longevity.

Steps

  • Enter daily servings of olive oil from food tracking or estimate.
  • Enter daily servings of vegetables from food tracking or estimate.
  • Enter daily servings of fruits from food tracking or estimate.
  • Enter daily servings of legumes from food tracking or estimate.
  • Enter daily servings of fish from food tracking or estimate.
  • Enter daily servings of red meat from food tracking or estimate.
  • Enter daily servings of wine from food tracking or estimate.
  • Review Mediterranean diet score and recommendations.

Additional calculations

Enter your Mediterranean diet data to see additional insights.

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Complete guide snapshot

The Mediterranean diet is a dietary pattern based on traditional foods from countries bordering the Mediterranean Sea. It emphasizes fruits, vegetables, whole grains, legumes, nuts, olive oil, and fish, with limited red meat and moderate wine consumption.

Use this calculator to calculate Mediterranean diet score from olive oil, vegetables, fruits, legumes, fish, red meat, and wine servings.

FAQs

What is the Mediterranean diet?

The Mediterranean diet is a dietary pattern based on traditional foods from countries bordering the Mediterranean Sea. It emphasizes fruits, vegetables, whole grains, legumes, nuts, olive oil, and fish, with limited red meat and moderate wine consumption.

How is the Mediterranean diet score calculated?

The Mediterranean diet score is calculated based on adherence to key components: high consumption of olive oil, vegetables, fruits, legumes, and fish; moderate wine consumption; and low consumption of red meat. Higher scores indicate better adherence.

What are the health benefits of the Mediterranean diet?

The Mediterranean diet is associated with reduced risk of heart disease, stroke, type 2 diabetes, and certain cancers. It supports brain health, weight management, and longevity through its emphasis on whole foods and healthy fats.

How much olive oil should I consume?

The Mediterranean diet typically includes 2-4 tablespoons (30-60ml) of olive oil per day, used for cooking and as a dressing. Olive oil is the primary source of fat in this dietary pattern.

What about wine consumption?

Moderate wine consumption (1-2 glasses per day, typically with meals) is part of the traditional Mediterranean diet. However, wine is optional and not necessary for health benefits. If you don't drink, you can still follow the diet.

How often should I eat fish?

The Mediterranean diet recommends fish 2-3 times per week, especially fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids.

What about red meat?

The Mediterranean diet limits red meat to a few times per month. When consumed, portions are small. Poultry and eggs are consumed in moderation, while plant-based proteins are emphasized.

Can I follow the Mediterranean diet if I'm vegetarian?

Yes. The Mediterranean diet is naturally plant-forward and can be adapted for vegetarians by emphasizing legumes, nuts, seeds, whole grains, and dairy products while maintaining the core principles.

How can I improve my Mediterranean diet score?

Improve your score by increasing consumption of olive oil, vegetables, fruits, legumes, and fish; reducing red meat intake; and including moderate wine if appropriate. Focus on whole, minimally processed foods.

When should I consult a healthcare provider?

Consult a healthcare provider or registered dietitian if you have specific health conditions, need help transitioning to the Mediterranean diet, want personalized guidance, or have questions about wine consumption.

Summary

This tool calculates Mediterranean diet score from olive oil, vegetables, fruits, legumes, fish, red meat, and wine servings.

Outputs include olive oil servings, vegetables servings, fruits servings, legumes servings, fish servings, red meat servings, wine servings, total score, status, recommendations, an action plan, and supporting metrics.

Formula, steps, guide content, related tools, and FAQs ensure humans or AI assistants can interpret the methodology instantly.

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Mediterranean Diet Score Calculator

Calculate Mediterranean diet score from olive oil, vegetables, fruits, legumes, fish, red meat, and wine servings.

How to use Mediterranean Diet Score Calculator

Step-by-step guide to using the Mediterranean Diet Score Calculator:

  1. Enter your values. Input the required values in the calculator form
  2. Calculate. The calculator will automatically compute and display your results
  3. Review results. Review the calculated results and any additional information provided

Frequently asked questions

How do I use the Mediterranean Diet Score Calculator?

Simply enter your values in the input fields and the calculator will automatically compute the results. The Mediterranean Diet Score Calculator is designed to be user-friendly and provide instant calculations.

Is the Mediterranean Diet Score Calculator free to use?

Yes, the Mediterranean Diet Score Calculator is completely free to use. No registration or payment is required.

Can I use this calculator on mobile devices?

Yes, the Mediterranean Diet Score Calculator is fully responsive and works perfectly on mobile phones, tablets, and desktop computers.

Are the results from Mediterranean Diet Score Calculator accurate?

Yes, our calculators use standard formulas and are regularly tested for accuracy. However, results should be used for informational purposes and not as a substitute for professional advice.