"The traditional Mediterranean diet incorporates many elements of the dietary choices of people living in Greece and southern Italy. It focuses on small portions of nutritionally sound food from plant sources, including vegetables, fruits, whole grains, beans, nuts, seeds, breads, potatoes, and olive oil. It restricts processed foods and recommends locally grown foods rich in micronutrients and antioxidants. The diet includes fish and poultry at least twice per week, red meat only a few times per month, up to seven eggs per week, and red wine in moderation and with meals. Rather than cutting fat consumption across the board, it uses low-fat cheese and dairy products and substitutes olive oil, canola oil, and other healthy oils for butter and margarine. More than fifty years of nutritional and epidemiological research has shown that people who follow the Mediterranean diet have some of the lowest rates of chronic disease and the highest rates of longevity among populations of the world. Studies have shown that it can decrease excess body weight, blood pressure, blood fats, and blood sugar and insulin levels. Its possible disadvantages include no specified daily serving amounts, the potential for high fat and calorie intake from calorie-dense nuts and oils, and the fact that drinking one or two glasses of wine per day may not be healthy for people with certain conditions. The raw food diet is followed by people who avoid cooking as much as possible to take advantage of the full nutrient content of foods. Raw foodism is a lifestyle choice rather than a weight-loss plan and emphasizes uncooked, nonprocessed whole fruits and vegetables. Staples include whole grains, beans, dried fruits, seeds, nuts, seaweed, sprouts, and unprocessed produce. Food preparation mostly involves peeling, chopping, blending, straining, and dehydrating fruits and vegetables. This method provides foods high in fiber and nutrients and low in calories and saturated fat, but it offers little protein, dairy, or fat and may cause deficiencies of vitamins A, D, E, and K. Not all foods are healthier uncooked, such as spinach and tomatoes, and cooking eliminates potentially harmful microorganisms. People who primarily eat raw foods should thoroughly clean fruits and vegetables, and poultry and other meats should always be cooked before eating."