Swap that chicken for nuts and beans

THE Mediterranean diet is based on the healthy traditional cuisines of countries that border the Mediterranean Sea, such as France, Greece, Italy and Spain.

The diet is high in unsaturated fats such as olive oil, as well as vegetables, fruits, legumes, nuts, beans and fish.

It’s not heavy in red meat but it does include animal products as the diet involves eating cheese as well as eggs and poultry. The ‘green’ Mediterranean diet is broadly the same, only meat is replaced with plant-based protein. This involves, for example, swapping out chicken or fish for proteinrich vegetarian food such as nuts, beans and grains.