Eat your fill of flavorful veggies and beans. Nuts are good, but stick to a handful a day. You can have whole-grain bread and wine, but in moderate amounts.
Build a yummy salad from spinach, cucumbers, and tomatoes. Add in classic Greek ingredients like black olives and feta cheese with light salads.
Try whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds).
These fats (not the saturated and trans fat hidden in processed foods) add flavor and help fight diseases from diabetes to cancer. A simple pesto is a tasty way to get some into your diet.
It's more than just Greek and Italian cuisine. Look for recipes from Spain, Turkey, Morocco, and other countries.
Bay leaves, cilantro, coriander, rosemary, garlic, pepper, and cinnamon add so much flavor you won't need to reach for the salt shaker.
Greek meals are often small, easy to assemble plates called mezzes. For your own serve-it-cold casual meal, you could put out plates of cheese, olives, and nuts.