People who follow the Mediterranean diet have a longer life expectancy and lower rates of chronic diseases compared with other adults. Indeed, the 2015-2020 Dietary Guidelines for Americans point to the Mediterranean diet as an example of a healthy-eating plan.
The Mediterranean diet emphasizes plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts. It replaces butter with healthy fats, such as olive oil and canola oil, and uses herbs and spices instead of salt to flavor foods. Red meat is limited to no more than a few times a month, while fish should be on the menu twice a week.
And you can follow the Mediterranean diet without breaking the bank. For example, this salade nicoise can be prepared for less than $2 a serving by using canned water-packed tuna.