What we eat influences the risk of some cancers and of cardiovascular disease. The Mediterranean-style diet, rich in plant foods, whole grains and olive oil, fits within the guidance of the major health institutions. Here is what they recommend for everyday eating, with no promise of results, so that you can discuss it with your doctor.
WHO guidance for a healthy diet
WHO Europe recommends eating a variety of vegetables, fruit, legumes, nuts and whole grains every day, with at least 400 g (5 portions) of fruit and vegetables. It also sets limits:
- free sugars: less than 10% of energy intake, ideally less than 5%;
- total fat: less than 30%, saturated fat less than 10%, trans fatty acids less than 1%;
- salt: less than 5 g per day.
For alcohol, the WHO states that “less is better, none is best”.
What the WCRF recommends against cancer
The World Cancer Research Fund (WCRF) recommends keeping a weight within the healthy range and avoiding weight gain in adulthood, being physically active every day, making whole grains, vegetables, fruit and legumes a large part of the diet, and limiting processed foods high in fat, starches or sugars. It advises eating moderate amounts of red meat and very little processed meat, limiting sugary drinks, not using supplements to prevent cancer and, for cancer prevention, not drinking alcohol.
The Mediterranean model: olive oil, vegetables, fish
According to Mayo Clinic, extra-virgin olive oil is the main source of unsaturated fat in this model and can replace butter. Fish and seafood play a key role, at 2 to 3 times a week, favouring oily fish such as salmon, sardines or mackerel and avoiding frying. Red meat is limited, and processed meats are reduced.
Replacing saturated fats with unsaturated fats is associated with a lower risk of heart attack, stroke and death from heart causes. The model may also reduce inflammation and the risk of several diseases, including cancer, but the source remains cautious (“may”) and stresses that long-term adherence is needed. In other words, it is the overall pattern of eating over the years that counts, not a single food.
Pasta and grains: choosing wholegrain versions
Pasta is part of the Mediterranean model, provided it sits on a plate rich in vegetables, legumes and olive oil. The French guidelines recommend eating grain products every day, favouring wholegrain or minimally refined versions (rice, pasta, bread). Mayo Clinic gives the same advice and also mentions bulgur, barley and spelt. Legumes are advised at least twice a week, and fruit and vegetables five times a day (portions of 80 to 100 g), according to the HCSP.
What to limit: processed meats, salt, sugar, alcohol
The French guidelines say to limit red meat to a maximum of 500 g per week, and cured and processed meats (charcuterie) to 150 g per week. They recommend cutting down on salt (watch for hidden salt in bread, ready meals and processed meats), limiting sugary products, keeping sugary drinks for exceptional use and drinking water, which remains the reference drink. For alcohol, the WCRF recommends not drinking it to prevent cancer, and Mayo Clinic specifies that wine is optional and that you should not start drinking for your health.
Physical activity and weight
The santé.fr guidelines recommend at least 30 minutes of physical activity a day, 5 days a week, varying endurance, muscle strengthening, flexibility and balance. Diet and activity together help maintain a healthy weight, a goal the WCRF also emphasises. To check your weight, you can calculate your body mass index (BMI) below, then discuss it with a healthcare professional. More broadly, the WCRF encourages walking more and sitting less in daily life.
When to see a doctor
These guidelines apply to the general population. See your doctor or a dietitian before changing your diet if you have diabetes, kidney or heart disease, an allergy, long-term treatment, or if you are pregnant. Also make an appointment if you have a family history of cancer or cardiovascular disease, unexplained weight loss, chest pain or any persistent unusual symptom.
Further reading at La Rose Clinic
Frequently asked questions
Does the Mediterranean diet protect against cancer?
It fits within prevention guidelines, but no diet removes the risk. The WCRF also recommends a healthy weight, physical activity and limiting alcohol.
Can you eat pasta?
Yes, as part of a varied diet. The French guidelines advise favouring wholegrain versions, served with vegetables and olive oil.
How much red meat and charcuterie per week?
The French guidelines give a maximum of 500 g of red meat and 150 g of charcuterie per week.
Is olive oil enough to protect the heart?
No. It is a good replacement for saturated fats, but the effect depends on the whole diet, physical activity and not smoking.
References
- Nutrition: healthy lifestyle (WHO Europe) (who.int)
- Cancer prevention recommendations (WCRF) (wcrf.org)
- Mediterranean diet for heart health (Mayo Clinic) (mayoclinic.org)
- La santé passe par l’assiette et l’activité physique (sante.fr)
- Repères alimentaires adultes PNNS 2017-2021 (HCSP) (afpa.org)
This article is for information only. It does not replace a medical consultation: if in doubt, talk to your doctor.
