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Norman Fixel Institute for
Neurological Diseases
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Diet recommendations

Your physician and/or registered dietitian-nutritionist (RDN) has recommended you follow a Mediterranean diet. In addition to the following recommendations, your RDN can help tailor this diet to your specific needs and/or dietary preferences.

Illustrated Mediterranean diet pyramid showing fruits, vegetables, grains, olive oil, beans, nuts, and herbs as the foundation; fish and seafood several times per week; poultry, eggs, cheese, and yogurt in moderation; red meats and sweets less often; with water, moderate wine, whole grains, and physical activity encouraged.

Tip: Limit processed foods, full-fat dairy products, concentrated sweets, and fried foods.

  • OLIVE OIL: Abundant use of olive oil for cooking/dressings.
  • VEGETABLES: Focus on variety. Aim for 2 or more daily servings.
  • FRUITS: 2-3 or more daily servings.
  • NUTS/SEEDS: 3 or more weekly servings.
  • LEGUMES: 3 or more weekly servings. Such as beans and lentils.
  • WHOLE GRAINS: Choose 100% whole grain for breads, pastas,
  • cereals, rice, etc.
  • FISH/SEAFOOD: 3 or more weekly servings. At least 1 serving should be fatty fish.
    • Fatty fish include salmon, tuna, mackerel,sardines, anchovies, herring, halibut, etc.
  • DAIRY: Choose low-fat (skim or 1%) dairy products over full-fat.
  • MEAT: Replace red meat with leaner meats (poultry without skin). Limit consumption of red meats (remove visible fat) to 1 or less servings per day.
  • WINE: For usual drinkers, 1 (5 fluid ounce) glass of wine per day for women and up to 2 glasses per day for men. Do not exceed 10 fluid ounces per day.
  • WATER: Drink a minimum of 8 cups throughout the day (or more if instructed by your doctor or RDN).

Sourced from: NorthShore University HealthSystem Neurological Institute

SOFRITO RECIPE

Tip: Cook with sofrito sauce at least twice per week.

Foods to limit

  • Processed, cured, or packaged meats (e.g., burgers, hot dogs, sausages)
  • Cured or fatty cheeses
  • Cream, butter, and margarine
  • Sugar-sweetened beverages including sweetened coffee or tea drinks, sodas, energy drinks, and sports drinks
  • Pastries, “sweets,” desserts, and commercial bakery products (cakes, donuts, cookies, etc.)
  • Fast or fried foods and potato chips

Meal planning tips

  • Plan meals and create a list before shopping
  • Review recipes for what ingredients you need and plan meals around similar ingredients
  • Make larger batches of food to save time later in the week
  • Freeze leftovers in containers for future use
  • Save money by purchasing foods (e.g., grains, nuts, seeds) in bulk
  • Choose foods with <5% Daily Value (DV) for added sugars
  • Choose minimally processed foods
  • Fill half your plate with fruits and vegetables
  • When possible, cook most meals at home and limit eating out at restaurants

*Choose a variety of fruits and vegetables that are in season. They are typically easier to find and less expensive. Local farmers markets are a great source of local produce. For more information on seasonal produce, go to: https://www.seasonalfoodguide.org

Cooking & portion tips

Cooking Tips

  • Remove all visible fat from meats before cooking.
  • Avoid frying foods. Instead, using cooking methods such as baking, broiling, roasting, stewing, or stir-frying.
  • Use olive oil for braising and to add flavor.
  • Reduce added salt. Instead, try new flavors using different herbs and spices.
  • If making a stir-fry, include fiber-rich and nutrient-dense vegetables (e.g., peppers, cabbage, carrots, cauliflower, broccoli, spinach, and kale).
  • Add legumes, such as beans or lentils, to soups.
  • Replace refined cereals in recipes with whole grains.
    • Examples of whole grains: Amaranth, brown rice, buckwheat, bulgur (cracked wheat), kamut, millet, muesli, oatmeal, popcorn, quinoa, rolled oats, sorghum, spelt, teff, whole grain barley, whole grain cornmeal, whole sorghum, whole rye, whole wheat bread, whole wheat cereal flakes, whole wheat pasta, whole wheat sandwich buns and rolls, whole wheat tortillas, wild rice, etc.