There's plenty of research that backs up the health benefits of the Mediterranean diet. It boosts longevity, lowers rates of heart disease and reduces rates of diabetes and some cancers.

The guidelines are simple - consume fresh vegetables, fruit, beans and whole grains daily; eat more seafood and less red meat and use plenty of heart-healthy olive oil. Add red wine with dinner.

America's Test Kitchen has put the diet into an easy to use cookbook, "The Complete Mediterranean Cookbook." The cookbook will be released in early 2017.

Butter is replaced with olive oil. Desserts are fruit-based and eaten in moderation.

The authors offer some tips on making your diet more Mediterranean:

—Rethink your plate — Instead of choosing a protein first when planning a meal, choose a vegetable or grain first. Instead of the typical man dish with sides, serve more small plates.

—Moderation is key - Portions are smaller in the Mediterranean diet. A pound of pasta should serve six rather than four; a serving of chicken is 4 to 6 ounces.

—Eat what is fresh and in season - Eat lots of vegetables and fruits everyday. Much of Mediterranean meal planning is based on what vegetables are available and in season. Now is the time for squash and apples and anything pumpkin.

—Eat beans and whole grains everyday - Since meat and poultry are used more sparingly in the Mediterranean, beans, lentils, nuts and whole grains take center stage for daily servings of protein.

—Eat more fish and less red meat: Consuming fresh seafood is important in the countries near the Mediterranean Sea. The health benefits of fish and shellfish include being low in calories and saturated fat and rich in omega-3 fatty acids. Meat is used as a flavoring.

—Serve fresh fruit and carefully chosen fruits for desserts: Cakes and cookies are not eaten on a daily basis, instead it's customary to have a piece of fresh fruit as the ending to a meal.

—Embrace variety: balance and diversity are the hallmark of the Mediterranean meals.

Q and A:

Q: How much sugar in cold cereal is too much?

A: Many cold breakfast cereals contain a lot of sugar, especially those marketed to children. Read the Nutrition Facts panel as well as the ingredient list. Look for cereals that do not list sugar as one of the first few ingredients. Remember that sugar can be listed in different terms such as brown sugar, corn syrup, dextrose, cane sugar or honey. Also check the Nutrition Facts panel for the amount of sugar. Aim for cereals that contain no more than 4 to 6 grams of sugar per serving, which is about 1 to 11/2 teaspoons of sugar. You can determine what percentage of the serving size is sugar by dividing the amount of sugar in grams by the total serving size, in grams, and multiply by 100. Look for cereals that are no more than 20 percent sugar. If sugar is your main concern, consider other breakfast options like plain yogurt, low-sugar cereals or unflavored oatmeal. The sugar content of cereals with dried fruits, like raisins, may also be higher. However, these natural sources contribute a variety of nutrients, unlike added sugars. — Tufts University Health & Nutrition Letter.

RECIPE

Here's a recipe using butternut squash from The Complete Mediterranean Cookbook by America's Test Kitchen.

Roasted Winter Squash Salad with Za'atar and Parsley

3 pounds butternut squash, peeled, seeded and cut into 1/2-inch pieces

1/4 cup extra-virgin olive oil

Salt and pepper

1 teaspoon za'atar (a traditional eastern Mediterranean spice blend)

1 small shallot, minced

2 tablespoons fresh lemon juice

2 tablespoons honey

3/4 cup fresh parsley leaves

1/3 cup roasted, unsalted pepitas

1/2 cup pomegranate seeds

Adjust oven rack to lowest position and heat oven to 450 degrees. Toss squash with 1 tablespoon of oil and season with salt and pepper. Arrange squash in single layer in rimmed baking sheet and roast until well browned and tender, 30 to 35 minutes, stirring halfway through roasting. Sprinkle squash with za'atar and let cool 15 minutes. Whisk shallot, lemon juice, honey and 1/4 teaspoon salt together in large bowl. Whisking constantly, slowly drizzle in remaining 3 tablespoons oil. Add squash, parsley and pepitas and gently toss to coat. Arrange salad on serving platter and sprinkle with pomegranate seeds. Serves 4 to 6.

Per serving: 240 calories, 5 g protein, 32g carbohydrates, 13g fat, 0 colesterol, 5g fiber, 300 mg sodium.

Charlyn Fargo is a registered dietitian with Hy-Vee in Springfield, Ill, and a spokesperson for the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.