The Mediterranean diet isn't a specific diet plan but a way of eating. It includes lots of fruit and vegetables as well as fish, nuts, seeds, bread, potatoes and some cheese and yogurt.

Traditionally only food that's in season is used and the relaxed unhurried approach to mealtimes adds to it's healthy nature.

Wine is often drunk with the main meal of the day. Red wine in particular is noted for it's high antioxidant content and a glass a day may help protect you from heart disease and some cancers.

Tomatoes are used a lot in Mediterranean cooking and contain lycopene a powerful antioxidant.They also contain two powerful compounds that are thought to be able to block the effects of nitrosamines, carcinogenic chemicals found naturally in the body and also in cigarette smoke. Eating plenty of tomatoes may help prevent lung and breast cancer as well as reducing the risk of prostate cancer in men by up to 45%.

Growing your own tomatoes is easy even if you only have a small patio. The taste of homegrown vegetables is vastly superior to shop bought ones, plus the nutritional content will be far higher as they are picked fresh and not stored for long periods of time.

You could even grow a pot of basil on your kitchen windowsill as basil and tomatoes are great together.

A healthy salad with tomatoes, basil, and slices of red onion can be put together in minutes. Just drizzle over some olive oil and grill some fish to go with it. Add a few slices of wholemeal bread or mash some potatoes with a little olive oil. This is a very tasty and nutritious Mediterranean diet recipe.

The high intake of antioxidants associated with a Mediterranean diet help with anti aging as well as provide protection against some diseases including cancer.

Our bodies can't produce antioxidants naturally and we rely on a constant source of fresh vegetables and fruit to provide them. As we age cell renewal slows down and the constant bombardment of free radicals from tobacco smoke, chemicals, processed foods and exposure to sunlight can cause cellular damage. Antioxidants mop up free radicals and help to prevent cell damage.

The fresher the produce the higher the levels of nutrients including antioxidants. Foods imported from the other side of the world may have been in storage for long periods of time and by the time you get them home and leave them in your fridge for another day or so the amount of nutrition left in them may be very low.

Try and eat fruits and vegetables that are in season and buy from local markets. They will be fresher and have a higher nutritional content than those imported and out of season.

The benefits of following the Mediterranean diet are huge. Apart from losing weight you will also help fight aging and stay healthy. It may take a while to get used to changing bad eating habits but after a while you will feel and look so much better you won't want to revert back.

Download a fundamental guide to the Mediterranean diet which can help you improve your health, lose weight and reduce the risk of heart disease, high blood pressure, cancer and common allergies.

Margarine and butter are replaced with olive oil in a Mediterranean diet. Olive oil contains monosaturated fats which are healthy and may reduce the risk of heart disease by reducing blood cholesterol levels. Olive oil also contains antioxidants including vitamin E which offer protection against some cancers.

Researchers have recently discovered that olive oil contains a similar chemical found in ibuprofen that relieves pain, however you would need to drink at least half a litre of olive oil to get the same effect as taking 2 ibuprofen tablets.

You can creates some really delicious and colourful recipes with the Mediterranean diet many of which are very quick and easy to prepare. You don't need to spend hours slaving over a hot stove to prepare a nutritious meal!

Oily fish is a staple part of the Mediterranean diet and rich in Omega 3 which is good for the heart. They are also rich in vitamin D and E. Place several slices of tomatoes and onion rings on top of 2 salmon fillets and drizzle with olive oil and add a splash of white wine. Add black pepper and a handful of chopped fresh parsley. Grill for about 20 minutes and serve with a generous portion of salad leaves and crusty wholemeal bread.

Tomatoes are healthy and delicious picked from your own garden in late summer. Chop an onion, 1 stick of celery and 2-3 med sized carrots. Fry in a tablespoon of olive oil and add a crushed garlic clove. Roughly chop about 1 pound of tomatoes and stir for a few minutes. Squeeze a few teaspoons of tomato puree and add a pint of vegetable stock. Simmer for about 20 minutes and pour into a blender. Serve with crusty bread or croutons. These recipes should serve 2 people.