The Mediterranean diet
Vegetables: At least 2 servings at each meal, some raw
Fruit: 1 or 2 servings at each meal
Pasta, rice or bread: 1 or 2 servings at each meal
Olive oil with every meal
Dairy products: 2 servings a day
Nuts, seeds and olives: 1 or 2 servings a day
Fish and seafood: 2 servings a week
White meat: 2 servings a week
Potatoes: 3 servings a week
Red meat: Only in moderation (maximum of 2 servings a week)
Sweets and desserts: No more than 3 servings a week
Processed meats: Small quantities
1.5 to 2 liters of water a day
Fresh, local, seasonal produce
Regular physical activity and rest
Source: Mediterranean Diet Foundation
http://edition.cnn.com/2016/09/21/health/how-to-live-to-100-acciaroli-centenarians/index.html
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