<ul><li>Eat 7-10 servings of fruit and vegetables a day.</li><li>Carbohydrates should be consumed in the form of whole grains.</li><li>Protein should be mostly in the form of fish and chicken.</li><li>Red meat consists of no more than 1-2 servings per month. </li><li>Replace dairy with olive oil. </li><li>Red wine should be consumed in moderation to provide valuable antioxidants.</li></ul>

The Mediterranean Diet

<ul><li>Those who follow this diet retain brain power as they age.</li><li>Help reduce brain shrinkage and retain brain cells.</li><li>Reduce the occurrence of macular degeneration by more than a third.</li><li>Reduces rates of one of the more aggressive forms of breast cancer.</li><li>Prevents cardiovascular disease.</li><li>Improves diabetes.</li><li>Limits the rate of osteoporosis and fractures.</li><li>Improves life span.</li><li>Helps to lose weight, particularly hard to lose belly fat.</li><li>Helps maintain weight loss.</li></ul>

Research results on the Mediterranean diet

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As a kid, the goal for most of us was to eat as much candy and cookies as possible without getting in trouble. And then that ends. Reality eventually demands that we make more thoughtful decisions about how we eat. <a href="https://www.inc.com/quora/diet-exercise-and-sleep-are-great-but-1-thing-matters-even-more-for-your-health.html">Whether the goal is to look your best, ward off cardiovascular disease, lose fat and not muscle, or increase your energy level, </a>the choices are dizzying. Dr. Google provides dozens of suggestions: Weight Watchers, <a href="https://www.inc.com/magazine/19820501/3851.html">Nutrisystem,</a> Whole 30, Vegan, Paleo, to name a few. Each program makes the same promise, to help you lose weight, improve vitality, and keep you fit. How do we make a sound choice? Harvard researchers suggest that <a href="http://www.health.harvard.edu/staying-healthy/mediterranean-diet-linked-to-longevity-say-harvard-researchers">The Mediterranean diet helps you live longer</a> and <a href="http://www.health.harvard.edu/staying-healthy/mediterranean-diet-beats-low-fat-diet-for-long-term-weight-loss">lose weight</a>. If that is not enough to convince you, it has been endorsed by several<a href="http://www.celebrityweightloss.com/mediterranean-diet-review/"> celebrities</a> as the secret to keeping them camera ready and healthy.
The Mediterranean Diet recommends that you eat 7-10 servings of fruit and vegetables a day. Carbohydrates should be consumed in the form of whole grains (look for the whole grain food stamp.) Protein should be mostly in the form of fish and chicken with red meat consisting of no more than 1-2 servings per month. Dairy ought to be replaced by healthier fats (pass on the butter!) such as olive and canola oil. And, here comes the fun part, red wine should be consumed in moderation to provide valuable antioxidants.
The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.
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As a kid, the goal for most of us was to eat as much candy and cookies as possible without getting in trouble. And then that ends. Reality eventually demands that we make more thoughtful decisions about how we eat.

The Number One Diet Recommended by Harvard and Hollywood

The Mediterranean Diet

Research results on the Mediterranean diet

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