Try the plate method

When planning your meals, use the plate method for best results. The plate method looks like this:

• Fill half your plate with nonstarchy vegetables or fruits.
• Fill one-quarter of your plate with whole grains or starchy vegetables.
• Fill one-quarter of your plate with protein-rich foods such as fish, poultry or beans.

Following the Mediterranean diet and the plate method, a day's worth of meals might look like this:

Breakfast: One-egg omelet with spinach, tomatoes and feta cheese and a piece of multigrain toast topped with avocado. Coffee or tea.

Lunch: A bowl of bean and barley soup, a spinach salad, and a cup of strawberries. Water with lemon.

Snacks: Vegetable plate with carrots, celery, cucumber and bell pepper and a handful of almonds.

Dinner: Baked salmon with brown rice and asparagus. Decaffeinated green tea or coffee.

Dessert: Bowl of fresh raspberries and blueberries with Greek yogurt.