A HEALTHY MED DIET: THE BASICS

Cut right down on sugar, and limit sugary treats, drinks and desserts to no more than twice a week, or preferably less. You can use sugar substitutes such as stevia and xylitol, but try to wean yourself off your sweet tooth.

Minimise or avoid starchy bread, pasta, potatoes and rice. Be wary of brown alternatives: the extra fibre can be negligible. Brown rice is OK, but some wholemeal breads have added sugar. Switch instead to quinoa, bulgur (cracked wheat), whole rye, wholegrain barley, wild rice and buckwheat.

Legumes, such as lentils and kidney beans, are healthy and filling.

Avoid most breakfast cereals: they are usually full of sugar, even the ones that contain bran. Oats are good as long as they are not the instant sort.

Full-fat yogurt is also good. Add blackberries, strawberries or blueberries for flavour, or a sprinkling of nuts.

Start the day with eggs: boiled, poached, scrambled or as an omelette – they’ll keep you fuller for longer than cereal or toast.

Snack on nuts. They are a great source of protein and fibre. Try to avoid salted or sweetened nuts, which can be moreish.

Eat more healthy fats and oils. Along with oily fish (salmon, tuna, mackerel), consume more olive oil. A splash makes vegetables taste better and improves the absorption of vitamins. Use olive, rapeseed or coconut oil for cooking.

On non-Fast Days, you can have an alcoholic drink, but not too many. Try to average no more than one to two units a day (a small glass of wine) and cut back on beer – it’s rich in carbs, which is why it is known as ‘liquid toast’.