Eat more whole grains, fruits and vegetables
Aim to make at least half your grains whole grains. A Mediterranean diet often includes barley, buckwheat, bulgur, farro and millet to name a few. If you prefer to stick to something more familiar, opt for brown rice, quinoa, oats and wholegrain bread and pasta. They're richer in dietary fibre, antioxidants, and B vitamins than refined grains, which may help reduce the risk of constipation, heart disease, obesity and type 2 diabetes.
A mediterranean is a colourful one; and fresh fruits and vegetables are an important source of dietary fibre, folate, potassium, vitamin A, vitamin C, and phytochemicals that have antioxidant and anti-inflammatory properties. Brighten your day with vibrant colourful produce—like tomatoes, oranges, figs, bell peppers, berries and so much more.