In the traditional Mediterranean diet, beef, as well as veal, pork, fish, poultry, and rich dairy products like cheese, was more often used for flavoring rather than as the main event of a meal.

Nestled in a large platter of rice and vegetables, one might find a few small pieces of chicken or shrimp. A prodigious pot of pasta sauce might contain a few clams, some prosciutto, or perhaps some ground meat.

Occasionally a whole fish poached with vegetables and herbs will form the core of a meal, and various types of shellfish are present in small quantities in the diets of most Mediterranean countries. A Turkish or Greek shish kebab typically includes cubes of skewered lamb, but plenty of vegetables, too.

Eating some meat and dairy products certainly makes good sense. High in nutrients, including certain vitamins and minerals, meat and dairy products also add depth, dimension, and flavor to plant foods. Even red meat can be a sensible part of a healthy diet, if the cuts of meat are lean and the portions small, especially for high-fat meat and fullfat dairy products, which contain high amounts of saturated fat.

Eating these foods in moderation is ideal because it guarantees you the nutritional benefits of these animal foods without the excess saturated fat, not to mention excess calories.

In addition to fish (weekly consumption is recommended), you can choose a serving of another source of lean meat about once a week, if desired. Serving sizes are specified in a general range of 1 to 4 ounces but they must be individualized according to dietary needs of everyone.

You don’t need to consume your entire week’s allowance of fish, lean beef, chicken, veal, or whatever you choose at one sitting. An ounce chopped and added to soup one day, another ounce or two added to rice or pasta a few days later, and a few more ounces in a casserole at the end of the week is probably a more authentically Mediterranean way to eat animal foods anyway.

The same goes for cheese-a few shreds here, a sprinkling there. A little highfat cheese, which is highly flavored, goes a long way. Although the Mediterranean Diet Pyramid specifies lower-fat cheeses (such as mozzarella made with part-skim milk) be consumed optionally on a weekly basis or high-fat cheese be consumed monthly (also optional), that month’s serving can easily be portioned out over a number of satisfying meals.

Fish is the one animal meat we recommend consuming more than Americans are generally getting-up to 8 ounces of cooked fish per week-especially the fattier fishes like salmon, mackerel, trout, herring, and tuna. Fish contains omega-3 fatty acids that offer many health benefits (more on omega-3 fatty acids later in this chapter).

If you choose to avoid fish because of concerns for possible contaminants, that’s fine. Our fish recommendation is optional. Just be sure to include other sources of omega-3 fatty acids such as flaxseed, walnuts, and even strawberries.

And what about eggs, those high-cholesterol villains we all thought we knew to avoid? Actually , dietary cholesterol isn’t a threat to the heart health of most people. There are indeed some who are particularly sensitive to dietary cholesterol, usually a genetic condition.

Egg yolks do contain some saturated fat, which is the main reason that we generally suggest a moderate intake of four or fewer eggs per week (including eggs used in cooking). By the way, the egg white is virtually cholesterol- and fat-free, so indulge at will in this high-protein portion of the egg.