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Read the text below. For questions (22–33) choose the correct answer (A, B, C or D).

The Mediterranean Diet

Dr Sue Reeves of Roe Hampton University gives some tips on healthy eating and good living

Many of us are packing and planning for this year's holiday where we will enjoy, sun, sea and good food. But even if you're not (22) ______ on holiday this summer there's no reason why you can't eat as if you were in the Mediterranean and enjoy the taste of summer at home. The Mediterranean diet has long been (23) ______ for its health benefits and many researchers claim it can help reduce cholesterol and heart disease, promote longevity and even help protect against cancer. It was back in the 1940's that Ancel Keys first noticed the health benefits of the Mediterranean diet. This study showed that men from Crete, where they ate a typically Mediterranean diet, had (24) ______ low levels of heart disease (25) ______ a relatively high fat diet when compared to the residents of other countries. This led other researchers to investigate and confirm the health promoting properties of the Mediterranean diet.

The essentials of a Mediterranean diet are eating lots of fresh fruit and vegetables, (26) ______ of cereals and grains, nuts, seeds, beans, herbs, garlic, fish and of course olive oil; all healthy food that can easily be incorporated (27) ______ our every day diet. Fruit and vegetables, as well as olive oil, provide lots of antioxidants and it's these that are thought to help protect against cancer. In this country we say everybody (28) ______ aim to eat five portions of fruit and vegetables every day, but in some Mediterranean countries eight portions a day are more usual. Fruit and vegetables not only provide vitamins and minerals, but they are also a good source of fibre, help reduce the (29) ______ of heart disease and some cancers and can help us (30) ______ a healthy body weight. The greater the variety of fruit and vegetables consumed, the greater the benefits. Fresh fruit makes a great dessert, add a bit of Greek yoghurt to make it more interesting and (31) ______ sweets with concentrated sugars and honey to weekly treats.

Small amounts of yoghurt and cheese provide calcium, but dairy products (32) ______ cream and butter are rarely part of the Mediterranean diet. Pasta and rice provide good carbohydrates but do opt for the wholemeal or brown varieties for extra B vitamins and fibre.

Other Mediterranean health tips include buying fresh local seasonal produce, regular physical activity, the (33) ______ glass of red wine and bit of relaxation; all the components for a good holiday home or abroad.

Fruit and vegetables not only provide vitamins and minerals, but they are also a good source of fibre, help reduce the (29) ______ of heart disease...

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