What is the Mediterranean Diet? The Mediterranean diet refers to the cooking and eating style of countries that border the Mediterranean Sea; Greece and Italy in particular. The Mediterranean diet includes many delicious, heart-healthy foods that it seems like you’re not following a “diet” at all.

The biggest part of the diet is composed of plenty of fresh fruits and vegetables, nuts and seeds, and whole grains. Also included are several servings of lean poultry and fish each week, olive oil, and red wine.

Red meat, dairy and sodium are kept to a minimum.

If you would like to adopt this healthier way of eating in your own life, below are a few tips to help you get started:

- From Simple to Complex

Start by switching out all of the “simple carbs” you eat (white bread, white rice, refined sugar) for “complex carbs” (brown rice, whole wheat pasta, whole grain bread). Eat more “whole foods” rather than refined, processed foods. You can do this gradually if it seems too challenging to do it all at once – just start by eating complex carbs for one meal per day. Stick with that for a week or two, then make it two meals a day. Before long you won’t even miss the white stuff anymore.

- Heart-Healthy Fats

Cut down on saturated fat from red meat and dairy products, and start including more healthy monounsaturated fat like extra virgin olive oil, and polyunsaturated fat that is found in salmon, tuna, and vegetables oils like sunflower, corn, and safflower.

- Fresh Air and Exercise

Wellness is not just about what you eat – exercise and fresh air are important too. Granted, the area you live in may not be postcard-pretty like the shores of the Mediterranean Sea, but you can still make an effort to get out into the sunshine and fresh air and move your body. Go for long walks in the park or on the beach; locate some bicycle trails in your area; or drive to a natural spot to go hiking if you must.

Following the Mediterranean Diet by making small changes like these can not only help you lose weight, but help you live longer too.