The first U.S.-based study of the Mediterranean diet and longevity has confirmed the life-extending benefits seen in several European studies.

Researchers with the National Cancer Institute used a 9-point scale to score the diets of about 380,000 men and women ages 50 to 71. Those with scores above 6 were significantly less likely to die over 10 years of follow-up, particularly from heart disease or cancer, compared with those scoring below 4. (Though this study didn’t measure dairy intake, the Mediterranean diet also typically includes modest amounts of dairy products, such as yogurt and cheese.)

Now see how Mediterranean your diet is. Read each item below and give yourself 1 point for each of the guidelines you follow, 0 for each of those you do not follow.

• Vegetables (other than potatoes)—4 or more servings a day.
• Fruit—3 or more servings a day
• Whole grains—2 or more servings a day
• Alcohol—½  to 1 drink a day for women, 1 to 2 for men (but no more)
• Fish—4 or more servings a week
• Legumes—2 or more servings a week
• Nuts and seeds—2 or more servings a week
• Fat—More unsaturated fats, such as canola and olive oil, than saturated fats, such as butter, lard, and tropical oils
• Red and processed meat—Fewer than 2 servings a day

Now tally your score to see where it fits on the Mediterranean diet scale. If you score below 6, it may be time to adjust your eating habits.