New York Fed Working within the Federal Reserve System, the New York Fed implements monetary policy, supervises and regulates financial institutions and helps maintain the nation's payment systems.
The Mediterranean diet emphasizes: 1  Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. 2  Replacing butter with healthy fats, such as olive oil.3  Using herbs and spices instead of salt to flavor foods.4  Limiting red meat to no more than a few times a month.uts are another part of a healthy Mediterranean diet. Nuts are high in fat, but most of the fat is healthy. Because nuts are high in calories, they should not be eaten in large amounts â generally no more than a handful a day. For the best nutrition, avoid candied or honey-roasted and heavily salted nuts.
Mediterranean cuisine varies by region and has a range of definitions, but is largely based on vegetables, fruits, nuts, beans, cereal grains, olive oil and fish. The Mediterranean diet has been associated with good health, including a healthier heart. A 2013 study found that people following a Mediterranean diet had a 30% lower risk of heart disease and stroke. You can make your diet more Mediterranean-style by: eating plenty of starchy foods, such as bread and pasta.