Bring in the sun with the Mediterranean diet

The Greek cuisine is mainly centred around cheese, oils, fruits, nuts, grains, legumes and vegetables supplemented by an array of greens and herbs that grow in the wild. Aubergines and courgettes are popular as are citrus fruits which also grow in abundance. As twenty per cent of Greece is made up of the islands fish and seafood are popular although lamb and goat are traditional meats of the festivals.

Greek salad - Greek people tend to eat a lot more fruit and vegetables than we do in the UK. Take advantage of the abundance of fresh, locally grown produce with this traditional salad of tomatoes, cucumber, feta and olives.

Bulgar wheat - This grain is used in a variety of traditional salads. A whole grain, bulgar wheat is high in fibre which has been shown to help reduce your risk of developing certain cancers.

Kalamata olives - These olives come from the west of the country and are supposed to be among the best in the world. Olives are a good source of the antioxidant vitamin E.

Mezze - The Greek version of Tapas consists of a variety of small dishes which are shared with friends. You will normally be able to choose from a selection of dishes. Opt for healthier choices such as stuffed vine leaves, tzatziki, or grilled meat dishes.

Fresh fish - Greeks love their fish, which is not surprising as no part of mainland Greece is more than 90 miles from the sea. Fresh halibut, red mullet, swordfish, tuna, sardines, herring, prawns and octopus can all be found on Greek menus. White fish is a good source of low fat protein and oily fish is a great source of Omega 3 fats.

Feta and Halloumi - Cheese should always be eaten in moderation. Whilst it's high in calcium, it's also high in fat. Try to eat no more than a matchbox size portion a day.

Traditional Greek pastries, such Baklava made from filo pastry, honey and nuts, are high in fat and sugar. Treat yourself now and again with these.

Moussaka is made from aubergine, tomato, minced lamb and potatoes cooked in a rich, creamy sauce and topped with cheese. A high fat dish, eat in moderation.

Taramasalata is a dip made from fish eggs and olive oil. It is high in salt and fat.

Find out more about cancer prevention foods at www.wcrf-uk.org.

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