Eat moderate portions of poultry and eggs every two days or weekly.Eat moderate portions of cheese and yogurt daily to weekly.Eat sustainable fish at least twice a week.Base every meal on fruits, vegetables, whole grains (whole wheat bread, brown rice, quinoa, and bulgur), olive oil, beans, nuts, legumes (lentils, dried peas and beans), seeds, herbs, and spices.

there are more detailed directions regarding the number of foods to choose from daily within the 2020-2025 Dietary Guidelines for Americans Table A3-5. If you would like to adopt this pattern of eating, you can start by following the guidelines below. It was rated the best overall diet of 2021 by U.S News. Studies have shown that the plan may also help with brain health, and decrease the incidence of depression and anxiety. it is said that those who choose this plan of eating live longer and are generally more active. There have been thousands of research studies since the 1950’s examining the features of the Mediterranean pattern of eating-related to many chronic diseases. This was mainly due to the plentiful use of olive oil, bread, pasta, vegetables, herbs, garlic, red onions, and other foods of vegetable origin compared to a rather moderate use of meat (2). The populations that had adopted a diet based on the Mediterranean Diet had a very low rate of coronary heart disease. His team of scientists conducted the “ Seven Countries Study” (conducted in Finland, Holland, Italy, United States, Greece, Japan, and Yugoslavia), in order to document the relationship between lifestyles, nutrition and cardiovascular disease between different populations. Keys thought the differences could be due to the diet of these populations. In the 1950s, Ancel Keys noticed that the people living in the small towns around the Mediterranean Sea were healthier than their relatives who moved to New York City several decades earlier. Ancel Keys of the University of Minnesota pointed out the correlation between cardiovascular disease and diet for the first time. Figure 3.5.1 Annibale Carracci: The Bean Eaterĭr.

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