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MONDAY, April 17, 2017 (HealthDay News) -- The diet followed by people who live in countries around the Mediterranean Sea has been shown to be more than just delicious. The so-called Mediterranean diet can help you limit daily calories so you can lose weight. Plus, it's a healthy long-term way of eating.
The main focus of the Mediterranean diet is on eating plant-based foods. That means including fruits and vegetables in every meal, and eating them for snacks and dessert, too.
Switch from refined to whole-grain foods, including breads, cereal, rice and pasta. Also add legumes like peas and beans. Try to eat a vegetarian dinner one or two nights a week.
People who successfully lose weight while following a Mediterranean diet generally get about a third of their calories from healthy fats, including a small handful of nuts each day.
As a bonus, if you like red wine, you can say cheers to one glass a day.
The U.S. Department of Agriculture has a detailed portion chart to help you plan menus for the Mediterranean diet.
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