EAT TO LIVE LONGER

The Mediterranean diet is characterized by a high consumption of fruits, vegetables, whole grains, legumes, nuts, and olive oil. It also includes moderate amounts of fish, poultry, and dairy products, while red meat is consumed only in small quantities. This diet is rich in nutrients, fiber, and antioxidants and is low in saturated and trans fats, added sugars, and processed foods.

Research has shown that the Mediterranean diet is associated with a reduced risk of numerous chronic diseases, including heart disease, stroke, type 2 diabetes, and certain types of cancer. This diet is also associated with a reduced risk of cognitive decline and dementia.

One study conducted in the United States followed over 2,500 people for 16 years and found that those who adhered closely to the Mediterranean diet were 23% less likely to die during the study period than those who did not follow the diet. Another study conducted in Greece found that people who followed the Mediterranean diet had a 25% lower risk of death from any cause compared to those who did not follow the diet.

The Mediterranean diet is not only beneficial for reducing the risk of chronic diseases and increasing longevity, but it is also a sustainable way of eating that is accessible and affordable for most people. This diet is based on whole, minimally processed foods that are widely available and can be purchased at affordable prices. Additionally, the Mediterranean diet is a plant-based diet that encourages the consumption of fruits, vegetables, and whole grains, which are generally less expensive than meat and processed foods.

It's important to note that the Mediterranean diet is not just about the individual foods, but also about the overall pattern of eating. This includes eating meals with family and friends, enjoying food slowly, and being physically active.

MEAT IS USED TO ADD FLAVOR, NOT AS THE FOCAL POINT.

MONTHLY OR SMALL AMOUNTS

DAILY TO WEEKLY

A FEW TIMES PER WEEK

MEATS, SWEETS

EGGS, CHEESE, POULTRY, YOGURT

FISH, SEAFOOD IN VARIABLE AMOUNTS OLIVE OIL

DAILY SERVINGS FRUITS, VEGETABLES

DAILY SERVINGS