A Mediterranean diet represents the cooking style and flavors of countries located around the Mediterranean Sea. This type of diet includes plenty of fruits, vegetables, fish and whole grains, along with monounsaturated fat—mainly from olive oil. This traditional eating approach limits the consumption of foods high in cholesterol-raising saturated fats.

Mediterranean eating plans, according to some research, may help control blood glucose and high blood pressure, promote weight loss and lower “bad” cholesterol and triglycerides (a form of fat storage in the body). Some studies have also observed a decreased risk of developing some types of cancer.

You can eat Mediterranean style by including more heart-healthy fats such as canola oil and olive oil, eating small portions of unsalted nuts (about a handful a day), eating fish once or more a week, consuming only small amounts of red meats, and choosing seven to ten fruit and vegetable servings daily.

Red wine may also be an option for some if it is consumed moderately. Due to possible health risks, alcohol intake should be discussed with your doctor. It may also make blood glucose difficult to control.

If you would like to follow this approach for weight loss, remember that calories still count. To lose weight you have to use up more calories than you take in. Decreasing your food portions and increasing your physical activity are also important tools to help you reach weight loss goals.

Although there is no “one size fits all” when it comes to meal planning, the Mediterranean diet is a flavorful, healthful eating option.

Tip: The Fat Breakdown from LEAN CUISINE®

Understanding the difference between monounsaturated fat and saturated fat can be difficult. An easy way to remember the difference between the two kinds of fat is by understanding where they come from. Monounsaturated fats are generally found in plant-based foods such as nuts and avocados. Most saturated fats are found in products of animal origin such as dairy products like cheese and cream. Meals like Pesto Chicken with Bow Tie Pasta from Lean Cuisine® are prepared to keep saturated fat at a minimum while focusing on healthy fats whenever possible.