“The Mediterranean diet emphasizes plenty of vegetables, fruits, beans, lentils, whole grains, nuts, seeds, olive oil, herbs and spices,” Al Bochi said. “Dairy, fish and poultry are consumed a few times a week, whereas red meat and processed meat is enjoyed less frequently.”

It also emphasizes mindfulness and enjoyment of food. “Part of that is to be mindful of your body’s hunger and fullness cues, to guide you on the amount of food to be consumed, and that would help you reach your health goals,” she said.