The Mediterranean diet includes some modern eating principles inspired by traditional diet patterns of certain Mediterranean regions around the 1960s. Following these Mediterranean diet principles may significantly reduce the risk of heart disease and cancer (though other, non-food lifestyle factors also come into play for the health benefits). The main food principles of a traditional Mediterranean diet include the following:
Eating five to nine servings of fruits and vegetables each day
Enjoying fish or seafood several times a week
Eating smaller portion sizes of beef, poultry, and grains
Consuming less beef (eating it a couple of times per month rather than a couple of times per week)
Incorporating beans and lentils with weekly meals
Using healthy fats such as olive oil in place of butter and lard
Enjoying nuts with meals and snacks