Dr. Adam Sundberg of Duluth Chiropractic Clinic often talks about this topic. There are some core principles to this type of a diet.
Eat lots of fruits and vegetables, whole grains, oilve oil, legumes, nuts, poultry, fish, and limit your red meat and full fat dairy. There should be a mild consumption of alcohol.
As far as fruits and vegetables fresh is always better and eat a colorful variety with every meal. Dont’t forget salads for lunch. Remember 2/3 of your plate should be veggies, especially with supper meal.
Whole grains are important for breakfast. Limit white potatoes as well as other white products. Be sure to eat a lot of whole grain pastas and breads.
Cook with olive oil as it is good for you.
Eat plent of legumes, nuts and seeds like our ancestors.
Don’t eat a lot of saturated fats and don’t cook with vegetable oils.
Be sure to eat one or more sources of omega 3 fatty acids.
Eat healthy, eat Mediterranean!