Here's a good summary:
Mediterranean diet:
Firstly, cut right down on sugar, sugary treats, drinks and desserts. No more than once or twice a week and preferably less.
Minimise or avoid the starchy “white stuff”: bread, pasta, potatoes, 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, whole-grain barley, wild rice and buck wheat. Avoid cous cous as it's very starchy. 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 - choose steel cut oats. Full-fat yoghurt is also good. Add berries, like 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. Delicious with smoked salmon, mushrooms and a sprinkle of chilli.
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. Avoid margarine and use butter instead. Cheese in moderation is fine.
High-quality proteins to wolf down include: oily fish, prawns, chicken, turkey, pork, beef and, of course, eggs. Other protein-rich foods: soya, edamame beans, Quorn, hummus.
Processed meats (bacon, salami, sausages) should be eaten only a few times a week.
Eat plenty of different coloured veg (from dark leafy greens to bright-red and yellow peppers. Add sauces and flavouring – lemon, butter or olive oil, salt, pepper, garlic, chilli, gravy.
Avoid too many sweet fruits. Berries, apples or pears are fine, but sweet tropical fruits such as mango, pineapple, melon, grapes and bananas are full of sugar. Limit fruit to one or two pieces a day. Have a drink, but not too many. No more than one to two units a day (a small glass of wine or shot of spirits is 1.5 units) and cut back on beer – it’s rich in carbs, which is why it’s known as “liquid toast”.