|Fish/seafood||≥3 times/week||Lean fresh red meat||≤1 time/week||Processed meats (e.g., bacon, sausage, hot dogs, ham, deli meats, cold cuts)|
|Vegetables||≥3 servings/day||White meat||≤2 times/week||Sweets|
|Fresh fruits||≥2 servings/day||Eggs||≤5 yolks/week||Butter and margarine|
|Legumes||≥3 servings/week||Dry red wine||≤6 oz/day ♀||Most refined carbohydrates such as products made with added sugars and/or white flour (e.g., commercial bakery goods, cookies, cakes, pies, candy, mashed potatoes, rolls, tortillas, and chips)|
|Whole grains||≤3 servings/day||≤12 oz/day ♂|
|Tree nuts||≥1 serving/day|
|EVOO||≥4 tablespoons/day||Soft cheeses||Soda drinks and sweetened fruit juices|
|Sofrito∗||≥2 servings/week||Dark chocolate||>50% cocoa||Artificially sweetened beverages and foods|
EVOO = extra-virgin olive oil.
↵∗ A sauce made with tomato and onion, typically including garlic and aromatic herbs slowly simmered in olive oil.