The Mediterranean diet is characterized by a nutritional model that has remained constant over time and space, consisting mainly of olive oil, cereals, fresh or dried fruit and vegetables, a moderate amount of fish, dairy and meat, and many condiments and spices, all accompanied by wine or infusions, always respecting beliefs of each community.

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If you are eating canned fruit, make sure that it does not have added sugar, and if you are drinking juice or eating dried fruit, it is very important to watch serving sizes closely.

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Other options include frozen or regular yogurt topped with dried fruit and nuts, a big slice of banana bread and milk, or even a bowl of pasta tossed with olive oil and parmesan cheese.

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Try topping salads and cereals with dried fruit, or suggest that she snacks on trail mix throughout the day.

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The nut-and- dried-fruit combo can be differed using walnuts, pistachios or peanuts paired with dried blueberries, pomegranates or apples.

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Probiotics, meaning "for life", are products that contain live strains of bacteria incorporated into yoghurts, fruit juices or freeze-dried powders, which boost levels of the bacteria in the gut.

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These days my pack is filled with a small container of olive oil, dried herbs, salt and pepper and fresh fruit rather than packets of dehydrated beans and rice or bags of quick-cooking oatmeal flavored with desiccated strawberries.

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