Well I hope everyone had a fantastic Memorial Day weekend – I know mine was filled with burgers, bathing suits, and beach towels (and WAY too little SPF – I still look like a lobster).

Aside from the festivities though, this holiday weekend marked the end of a month-long celebration of the Mediterranean Diet, a lifestyle adopted by those in (you guessed it) the Mediterranean. The diet (or I would rather consider it a lifestyle) is rich in fruits and vegetables, whole grains, seafood, and healthy fats like avocados and nuts. Healthy, right?!

The company Oldways has been promoting the health benefits of the Mediterranean diet for over two decades now, and in 1993, was actually the first to introduce the Mediterranean Diet Pyramid (rich with healthfully delicious foods like Greek yogurt and hummus). Though Mediterranean Diet Month is coming to a close, why not continue on the healthful celebration in your meal habits! Check out Oldways’ eight simple steps for eating the Mediterranean way, every day:

1. Eat lots of vegetables. From a simple plate of sliced fresh tomatoes drizzled with olive oil and crumbled feta cheese to stunning salads, garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys, vegetables are vitally important to the fresh tastes and delicious flavors of the Med Diet.

2. Change the way you think about meat. If you eat meat, have smaller amounts – small strips of sirloin in a vegetable sauté, or a dish of pasta garnished with diced prosciutto.

3. Always eat breakfast. Start your day with fiber-rich foods such as fruit and whole grains to keep you pleasantly full for hours. Layer granola, yogurt, and fruit, or mash half an avocado with a fork and spread it on a slice of whole grain toast.

4. Eat seafood twice a week. Fish such as tuna, herring, salmon, and sardines are rich in omega-3 fatty acids, and shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.

5. Cook a vegetarian meal one night a week. Build meals around beans, whole grains, and vegetables, and heighten the flavor with fragrant herbs and spices. Down the road, try two nights per week.

6. Use good fats. Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados.

7. Enjoy some dairy products. Eat Greek or plain yogurt, and try small amounts of a variety of cheeses.

8. For dessert, eat fresh fruit. Choose from a wide range of delicious fresh fruits — from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.

Cookbook Giveaway!

Want some help incorporating some of these ideas into your diet? Well today’s your lucky day! I’ve teamed up with Oldways to offer a FREE copy of their cookbook, The Oldways Table: Essays & Recipes From the Culinary Think Tank, to ONE lucky reader!!! The Oldways Table explains the Oldways food philosophy, and is not only a cookbook, but also an exceptional reference book, praised by former New York Times restaurant critic and food writer, Mimi Sheraton.

How can you win? Just leave a comment on this post with your favorite way to go Med (fave foods, cooking techniques, etc.), and I’ll pick a winner by next Friday – it’s that simple!

Looking for more way to go Med?? Check out these other great resources.

*Source: Oldways 8 Simple Steps

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