Dietary data from those parts of the Mediterranean region that in the recent past enjoyed the lowest recorded rates of chronic diseases and the highest adult life expectancy show a distinctive pattern. The healthfulness of this pattern is corroborated by epidemiological and experimental nutrition research.
The historical pattern includes the following:
1. An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds
2. Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods (which often maximizes the health-promoting micronutrient and antioxidant content of these foods)
3. Olive oil as the principal fat, replacing other fats and oils (including butter and margarine)
4. Total fat ranging from 35-40% of energy, with saturated fat no more than 7 to 8 % of energy
5. Daily consumption of low to moderate amounts of cheese and yogurt
6. Weekly consumption of low to moderate amounts of fish and poultry; from 0-4 eggs per week (including those used in cooking and baking)
7. Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar (often as honey) and saturated fat consumed not more than a few times per week
8. Red meat a few times per month (recent research suggests that if red meat is eaten, its consumption should be limited to a maximum of 12 to 16 ounces {340 to 450 g} per month
9. Regular physical activity at a level which promotes a healthy weight, fitness and well-being
10. Moderate consumption of wine, normally with meals; about 1-2 glasses per day for men and 1 glass per day for women (from a contemporary public health perspective, wine should be considered optional and avoided when consumption would put the individual at risk)
Key differences between the North American and Mediterranean diet:
- beans daily
- olive oil daily: centre of the diet, up to 40% of calories
- lesser amounts of meat: red meat only a few times a week
- red wine daily