Harvard’s plate gives roughly half the space to vegetables and fruit, a quarter to whole grains and a quarter to protein foods. It includes plant oils such as olive oil in moderation. This guides meal proportions rather than prescribing an individual diet. [Harvard — Healthy Eating Plate]
Harvard’s practical guide suggests using olive oil in cooking and dressings, including instead of butter, alongside more vegetables and whole grains. Choosing the fat therefore accompanies other changes to the meal. [Harvard Health — guida pratica alla dieta mediterranea]
A simple idea: make a farro salad with courgettes and beans, then dress it in a bowl using a spoon to see how much oil you add. This helps you notice your habits; it is not a recommended dose. Individual amounts depend on energy needs and the overall diet.