Slide show: The Mediterranean diet

People who follow the Mediterranean diet have a longer life expectancy and lower rates of chronic diseases compared with other adults. Indeed, the 2010 Dietary Guidelines for Americans point to the Mediterranean diet as an example of a healthy-eating plan.

The Mediterranean diet emphasizes plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. It replaces butter with healthy fats, such as olive oil and canola oil, and uses herbs and spices instead of salt to flavor foods. Red meat is limited to no more than a few times a month, while fish should be on the menu twice a week.

The Mediterranean diet is also about enjoying delicious foods — as you'll see in this guide.

What does breakfast look like when you're following the Mediterranean diet? Appealing and full of fiber-rich foods, such as fruit and whole grains, that can keep you feeling pleasantly full for hours. This version uses plain Greek yogurt, blueberries, apples slices, whole-grain toast and peanut butter.

Fresh fruits and vegetables are the heart of the Mediterranean way of eating. Here's an easy lunch of hummus and baba ghanouj (eggplant dip), with pita and sliced vegetables for dipping. Olives round out the plate, and clementines add a sweet finish.

When you think Mediterranean, you probably think pasta. And this baked pasta dish with zucchini is a sure winner. A tossed salad and whole-grain roll round out the meal. Red wine, with its heart-health benefits, is an optional addition. Not a wine drinker? Substitute iced tea or water.

Fish such as tuna, herring, salmon and sardines are rich in heart-healthy omega-3 fatty acids. If you haven't been a fish fan, start by trying mild-flavored mahi-mahi, cod or tilapia. Salmon is another popular choice. Add flavor with Mediterranean seasonings, such as thyme, oregano, basil, garlic or lemon juice.

You can follow the Mediterranean diet without breaking the bank. Canned water-packed tuna, for example, is an inexpensive way to add fish to your diet. This salade nicoise can be prepared for less than $2.00 a serving.

Make a vegetarian meal one night a week. Build these meals around beans, whole grains and vegetables, and heighten the flavor with fragrant herbs and spices. When one night feels comfortable, try two nights a week. Get started with a vegetarian flatbread pizza. This one has a whole-wheat crust and is topped with pesto, apple, onion, feta, pine nuts and arugula.

Got a sweet tooth? No problem. For dessert, eat fresh fruit. Choose from a wide range of delicious fresh fruits — from fresh figs and oranges to pomegranates, grapes and apples. Try a twist on fruit salad by topping grapes with walnuts and a dollop of sweetened fat-free sour cream infused with lemon.