10 helpful tips on sustaining the Mediterranean diet and lifestyle.

• Always eat breakfast. Keep yogurt and fruit stocked in your refrigerator to eat on the go.
• When dining out, divide your meal in half. Do this the moment the plate hits the table and pack it up as leftovers.
• Keep a supply of chopped vegetables. Celery, bell peppers, carrots, and cucumbers are perfect for dipping in hummus.
• Visit your local farmers’ market. This will keep your refrigerator stocked with locally grown, seasonal vegetables.
• Snack on a handful of nuts or seeds. Almonds, walnuts, or sunflower seeds are better choices in place of chips, cookies, or other processed foods.
• Enjoy fruit for dessert. You can even add a little sweetness with a drizzle of honey or sprinkle of brown sugar on top. Keep fresh fruit around the house and at work so you have a healthy snack on hand when your stomach begins to growl.  
•  Savor your bites. Avoid eating in front of the television or while you’re answering email. Cherish your time with family and friends at the dinner table.
• Get your family involved. Ask children to help with food preparation. It allows you to spend quality time with one another.
• Avoid processed and refined foods. Minimize, or better yet, eliminate your consumption of packaged foods and sweets. 
• Switch to whole grains. Minimally processed grains, such as barley, bulgur, couscous, faro, millet, oats rice, and, polenta, are a central part of the Mediterranean diet.
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