8 Ways to Follow the Mediterranean Diet for Better Health

Fish is the go-to protein in the Mediterranean diet. Fatty fish like salmon, sardines and mackerel are rich in heart- and brain-healthy omega-3 fatty acids. Even leaner fish like cod or tilapia are worth it, as they provide a good source of protein.

If you don't eat a lot of fish, an easy entry point is to designate one day each week as fish night.

A good way to fit in more veggies is to eat one serving at snack time, such as bell pepper strips or a spinach smoothie, and one at dinner, such as a side dish.

Aim for at least two servings per day.

Grains should be in their "whole" form and not be refined.

• Experiment with quinoa as a side dish for weeknight meals.
• Barley is full of fibre and filling. Add mushrooms for a satisfying soup.
• Oatmeal is perfect for breakfast.
• Even popcorn is a whole grain. Keep it healthy by eating air-popped corn and drizzling olive oil on instead of butter.
• Supplement with whole-grain products like whole-wheat bread and pasta. The term "whole grain" should be the first ingredient on the food package.
• If you find the switch too difficult, mix whole-grain with refined half-and-half.

Nuts are a Mediterranea diet staple. Nuts contain more fibre and minerals, such as potassium, than processed snack foods.

A satisfying, on-the-go snack is some almonds, cashews or pistachios.

Fresh fruit is a healthy way to curb your sweet tooth. Fruit is a good source of fibre, vitamin C and antioxidants.

Keep fresh fruit visible at home and take a piece or two to work for a healthful snack.

Dietitians recommend that women stick to a 3-ounce serving and men to a 5-ounce serving per day.

Try to sip with a meal. It is even better when that meal is shared with loved ones.

Instead of eating your meal in front of the TV, slow down. Sit at the table with your family and friends to savour what you're eating.

You will enjoy your company and eat slower, which allows you to tune in to your body's hunger and fullness signals.