Mediterranean

These recommendations are taken from the diets of people living around the Mediterranean Sea. These regions are known for increased longevity. They have the highest concentration of centenarians (people living >100 years old) with sustained quality of life.

Their diets are plant-based, with high amounts of fruits and vegetables- heavy on green leafy vegetables, as well as chickpeas and lentils, fish, olive oil, nuts, whole grains/ couscous and quinoa.

• Vegetables: Tomatoes, Broccoli, Kale, Spinach, Onions, Cauliflower, Carrots, Brussels sprouts, Cucumbers, potatoes, Sweet potatoes, turnips

• Fruits: Apples, Bananas, Oranges, Pears, Strawberries, Peaches

• Nuts, Seeds, and Nut butters: Almonds, Walnuts, Macadamia nuts, Hazelnuts, Cashews, Sunflower seeds, Pumpkin seeds, Almond butter, Peanut butter

• Legumes: Beans, Peas, Lentils, Chickpeas

• Whole grains: Oats, Quinoa, Coucous, Brown rice, Rye, Barley, Buckwheat, Whole wheat bread and pasta

• Fish and seafood: Salmon, Sardines, Trout, Tuna, Mackerel, Shrimp, Oysters, Clams, Crab, Mussels

• Herbs and spices: Garlic, Basil, Mint, Rosemary, Sage, Nutmeg, Cinnamon, Pepper

• Healthy fats: Extra virgin olive oil, Olives, Avocados

These foods are more limited in their diet:

• Poultry: Chicken, Turkey

• Eggs

• Dairy: Cheese, Yogurt, Milk

There foods are almost non-existent in their diet:

• Red meat, Fried foods, Processed foods, and Sugary drinks