NEW YORK (WLNY) — You are what you eat — so why not eat food that will help you live longer, look beautiful and lose weight?

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Registered dietician Keri Glassman visited The Couch to teach us about the Mediterranean Diet, which focuses on lighter, smaller meals, and replacing butter and salt with healthy fats and spices.

Here are some key foods in the Mediterranean Diet:

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o    Avocado
o    Greek Yogurt
o    Whole-wheat Pita
o    Salmon
o    White Beans
o    Spinach
o    Grapes
o    Red Wine
o    Almonds
o    Walnuts
o    Olive Oil
o    Herbs (Rosemary, Thyme, Basil, Parsley, Oregano)
o    Hummus
o    Additional Healthy Snacks