The following tips are recommended by WebMD:
1. Select whole grain breads, cereals and starches.
2. Select nuts, seeds, legumes, fish, low-fat dairy and poultry to meet your protein requirements daily.
3. Reduce saturated and trans fat intake, trading butter or margarine for olive or canola oil.
4. Enjoy a glass of red wine with lunch or dinner.
Mayo Clinic adds:
2. Use herbs and spices instead of salt.
3. Limit red meat to a couple of meals a month
Mediterranean Diet and Health
According to the American Heart Association and WebMD, the Mediterranean diet is associated with the following:
- Reduced risk of diabetes
- Reduced risk of cancers
- Reduced risk of Alzheimer's disease
- Reduced risk of heart disease
- Weight loss