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vegetables whenever possible. Similar to fruit, the nutritional value of vegetables is reduced when they age on the shelf. The good news is that frozen vegetables and canned fruit contain about the same amount of healthy nutrients as when they are fresh.
    Whole grains
    The grains that you eat should be whole grains that contain no saturated or trans fats. Whole grains typically consumed on the Mediterranean eating plan are oats, barley, buckwheat, bulgur wheat, couscous, millet and rice. All these grains contain high levels of iron.
    It is best not to eat processed cereals as they are nutritionally poor. If you have to eat a commercial breakfast cereal then check its nutritional information panel first, as they typically contain high levels of sugar in the form of fructose.
    Sample recipes for a Mediterranean breakfast, dinner and lunch
    There are hundreds of Mediterranean recipes and cooking tips available on recipe websites like www.taste.com.au, www.lifestylefood.com.au and www.eatingwell.com, and an extensive number of healthy Mediterranean recipes are also to be found in books like Ultrametabolism by Dr Mark Hyman and Belly Fat Weight Loss by Claire Wheeler and Diane A. Welland. Below you’ll find a sample menu of recipes suitable for breakfast, lunch and dinner. Each recipe serves 1 person, unless otherwise stated.
    Breakfast
    Scrambled eggs and toast
    A good Mediterranean breakfast is scrambled eggs on whole-grain toast. Butter or margarine should not be used on the toast. Going without butter may be difficult, but coconut or nut butter can be used as a healthy substitute. This meal can be followed by whole fruit such as an orange or a slice of melon. Drink unsweetened Sencha green tea, black tea, coffee or water; do not drink fruit juice as it contains high concentrations of fructose.
     
    You will need:
    2 eggs
    1 tablespoon low-fat or skim milk
    1 teaspoon freshly ground black pepper, or spice of your choice
     
    Method
Beat the eggs with the milk and freshly ground black pepper
Pour mixture into a heated non-stick fry pan. As the egg at the edge of the pan sets, pull it back to the centre and allow the uncooked egg to move to the edge of the pan so the egg scrambles.
Serve scrambled eggs on whole-grain toast.
    Fruit, nuts, and yoghurt
    This breakfast is quick to prepare and can contain a range of fruit and nuts. The yoghurt should be non-fat or low-fat Greek.
     
    You will need:
    ½–1 cup fruit of your choice, such as banana, melon, berries, mango, apple or pear
    ½ cup low-fat, low-sugar yoghurt
    ½ cup chopped raw, unsalted nuts of your choice, such as almonds, cashews or hazelnuts
     
    Method
Chop larger fruit into smaller pieces but keep fruit whole whenever possible. Place fruit in a cereal bowl.
Cover fruit with yoghurt. Sprinkle chopped raw nuts over the yoghurt.
    Cereal and fruit (serves 2)
    As most commercial cereals contain high levels of sugar, it is best if you make your own. Adding blueberries, chopped bananas and peaches to a healthy home-made cereal creates a great breakfast. Use low-fat milk, but if you don’t like cow’s milk, try a non-dairy milk such as coconut, rice or soy. If you don’t want to consume any form of milk, then add fresh fruit and yogurt to the cereal as per the recipe on above.
     
    You will need:
    2 tablespoons sunflower seeds
    4 tablespoons sliced almonds
    2 tablespoons chopped nuts of your choice, such as almonds, cashews, or hazelnuts
    1½ cups rolled oats
    2 tablespoons sultanas or your preferred dried fruit
    1 teaspoon cinnamon
     
    Method
Place sunflower seeds, sliced almonds and chopped to rolled oats in a bowl and mix well.
To sweeten, add the sultanas and cinnamon.
Serve with low-fat milk or yoghurt and top with the fruit of your choice.
    Lunch
    Curried vegetables
    Any vegetable can be used in this recipe, however harder vegetables such as carrots and potatoes should be precooked.
     
    You will need:
    1 tablespoon olive oil
    1 cup chopped mixed vegetables, such as