Beginner's guide to mastering the Mediterranean diet

Studies into the Mediterranean diet show that the overall health benefits make it worth following – if a reduced risk of developing dementia, cancer prevention, weight loss and improved heart health sound enticing.

Just this week, a new clinical trial also revealed mothers who followed the Mediterranean diet while pregnant improved their children's cognitive, social and emotional development at age two compared with children whose mothers did not follow the diet.

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Primarily, the Mediterranean diet is about consuming lots of fruits, vegetables, nuts, legumes, olive oil and fish, and limiting red meat, sugar and saturated fats, but what exactly do you need to add to your diet on a daily basis to master the Mediterranean way of eating?

You want to start with seven to 10 serves of fresh fruits and vegetables every day, which really requires you to include some in every meal and snack.

Extra virgin olive oil is another staple of the Mediterranean diet. And there are still some lean proteins with focus on seafood like salmon, as well as lighter forms of dairy like your cottage cheese.

Watch the video above for everything you need to start the diet, also dubbed one of the world's healthiest, with success.

Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition