1. An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
2. Emphasis on a variety of minimally processed and, wherever possible,
seasonally fresh and locally grown foods (which often maximizes the health-promoting
micronutrient and antioxidant content of these foods).
3. Olive oil as the principal fat, replacing
other fats and oils (including butter and margarine).
4. Total fat ranging from less than 25 percent to over 35 percent of energy, with
saturated fat no more than 7 to 8 percent of energy (calories).
5. Daily consumption of low to moderate amounts of cheese and yogurt (low-fat
and non fat versions may be preferable).
6. Weekly consumption of low to moderate amounts of fish and poultry (recent
research suggests that fish be somewhat favored over poultry); from zero to four
eggs per week (including those used in cooking and baking).
7. Fresh fruit as the typical daily dessert; sweets with a significant amount of
sugar (often as honey) and saturated fat consumed not more than a few times per
week.
8. Red meat a few times per month (recent research suggests that if red meat is
eaten, its consumption should be limited to a maximum of 12 to 16 ounces {340 to
450 grams} per month; where the flavor is acceptable, lean versions may be
preferable).
9. Regular physical activity at a level which promotes a healthy weight, fitness
and well-being; and
10. Moderate consumption of wine, normally with meals; about one to two glasses
per day for men and one glass per day for women (from a contemporary public
health perspective, wine should be considered optional and avoided when
consumption would put the individual or others at risk.)
Oldways Preservation & Exchange Trust y Who/Fao.