Some health experts have long held that eating a Mediterranean diet increases lifespan and promotes optimal health. (This diet, if you remember, is mostly plant-based and is modeled after the traditional eating habits of the people living in the Mediterranean region.)

Now a new study published in the June 23 issue of BMJ appears to offer some data supporting these claims.

The study, done by U.S. and Greek scientists, spanned 8-1/2 years and examined data from over 23,000 men and women living in Greece during that time. The authors concluded that the health benefits of the Mediterranean diet were due to certain of its particular features, such as

• using meat only as a garnish, instead of as the entrée
• drinking moderate amounts of alcohol
• eating more fruits, vegetables, and nuts
• choosing olive oil over saturated fats (e.g., butter)

Here are some ways you can get the most out of the Mediterranean diet, so you can reach your optimum weight and improve your chances of living a longer, healthier life:

• Even if you choose extra-virgin olive oil instead of the other vegetable oils, do remember that olive oil contains the same number of calories as do all of the others: 125 calories per tablespoon, or the equivalent of 3 servings of fat.
• Aim for at least 5 servings of fruits and vegetables a day, preferably fresh.
• One serving of fresh fruit is, logically enough, about the size of a whole apple or orange.
• One serving of canned or cut-up fruit amounts to 1/2 cup, or an amount about the size of a tennis ball.
• Wine does have some healthy antioxidants (aka polyphenols), chief among them resveratrol; however, you probably shouldn't start drinking alcohol now if you don't already, since it means extra calories and the risk of addiction.
• To gain the health benefits of wine without having to worry about its down sides, consider taking a resveratrol supplement.
• Use meat as an accent or garnish in a meal, not as the main course.
• Trim the visible fat off of fatty meats before cooking them, or go with leaner cuts.
• If you're eating red meat more than 3 times a week, think about cutting back and eating tofu and beans instead, along with more fish, chicken, and turkey without the skin.
• To lower fat, calories, and cholesterol in chilies, casseroles, etc., try using lean (7 percent fat or less) ground turkey instead of ground beef.

To your health and long life, dear readers!