The Mediterranean diet is a healthy diet. It is based on the traditional dietary patterns of Spain, France, Italy and Greece, all bordering the northern part of the Mediterranean Sea.

The diet emphasizes the consumption of whole foods, including fresh fruits and vegetables native to the Mediterranean region, unprocessed cereals and grains, beans and legumes, nuts and seeds and a small to moderate amount of animal products, primarily fish or chicken.

It includes the liberal use of olive oil. Fish oil, canola, flaxseed and soybean oils are also consumed as well as nut and seed oils, including almond, hazelnut and walnut oils.

Dairy products, mainly as a whole, plain yogurt and small amounts of cheese products can be consumed in moderation. Butter is generally not added to foods as a condiment and is used sparingly. Cream is also used in moderation. Instead, fresh oils are used in place of butter.

Fish is the primary animal source of protein but the diet also includes chicken and a small amount of red meat. Allowable fish include cod, halibut, salmon, sardines, tilapia, trout, tuna and shellfish, including crab, lobster and shrimp. The meat is usually baked or broiled and is almost never battered or deep fried.

The Mediterranean diet has positive health benefits including lower risks of cancer and........

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