British Mediterranean Diet

The essence of Mediterranean style eating is generous quantities of vegetables, fruit, beans, lentils, fish; moderate amounts of dairy produce and whole grains; and limited portions of red meat. Most of the fat is unsaturated. Snack on fresh fruit, veg, plain yoghurt and nuts (25p limit on nuts) instead of cakes biscuits and crisps. Choose plain, full-fat yoghurt (no sugar and you feel satisfied after eating). Use herbs and spices for flavour instead of salt and ready-made sauces.

This version focuses on British ingredients. Why buy peaches flown in from Italy or tomatoes from Spain when for many weeks of the year you can eat British-grown fruit and veg?

• Instead of red peppers, aubergines and peaches, choose British-grown fresh fruit and veg in season which are higher in nutrients (especially vitamin C) than those flown in out of season.
• Buy from local markets and suppliers - the produce is likely to be fresher, more nutritious and cheaper.
• Use rapeseed oil in place of olice oil for cooking and salad dressings.
• Sesonal produce has a lower environmental impact - requiring lower levels of heating, lighting, pesticides and fertilisers.
• Better taste - a ripe tomato or peach eaten in season has more flavour.

Eating British

• [Med rocket] British broccoli, cabbage, Brussels sprouts, curly kale. Both have high levels of vitamin C, potassium, fibre, calcium and carotenoids; British bonus cancer-fighting compounds.
• [Med peppers] British butternut squash, carrots, pumpkin. Both have high levels of carotenoids (important for healthy skin and immune system); British bonus lutein and zeaxanthin (antioxidants that protect eyes against macular degeneration.
• [Med red onion] British white and yellow onions, shallots. Both great sources of folic acid, fibre, potassium, and flavanols (anti-inflammatory and anti-cancer effects, help protect against heart disease); British bonus yellow onions produce the highest levels of quercetin, which helps thin blood, lower cholesterol and ward off blood clots.
• [Med aubergine] British red cabbage. Both contain folic acid, fibre and anthocyanins (pigments that help protect against heart disease; British bonus red cabbage contains high levels of vitamin C).
• [Med tomatoes] British locally-grown tomatoes. Both packed with vitamin C and lycopene (which may help reduce risk of lung, stmach and prostate cancers); British bonus local seasonal produce contains more vitamin C.
• [Med peaches, necatarines] British plums. Both rich in antioxidants and phytonutrients; British bonus plums contain hydroxycinnamic acid and ferulic acid, which help the body fight cancer.
• [Med grapes] British apples, pears. Both good for potassium and soluble fibre; British bonus apple eaters have a lower risk of heart disease and stroke, cancer and type 2 diabetes due to high levels of flavanols.
• [Med citrus] British strawberries, raspberries, currants. Both packed with vitamin C; British bonus strawberries contain ellagic acid, and antoxidant that helps prevent cancer.
• [Med nuts] British Kent cobnuts. Nuts and seeds are rich in heart-healthy monounsaturated fat, vitamin E, fibre, protein and minerals. You'll have to buy foreign at times.

Feature in Good Housekeeping, June 2014